Southwestern Beef & Bean Burger Wraps

Ingredients:

• 12 ounces 93%-lean ground beef
• 1 cup refried beans
• 1/2 cup chopped fresh cilantro
• 1 tablespoon chopped pickled jalapenos
• 1 avocado, peeled and pitted
• 1/2 cup prepared salsa
• 1/8 teaspoon garlic powder
• 4 whole-wheat tortillas, warmed (see Tip)
• 2 cups shredded romaine lettuce
• 1/2 cup shredded pepper Jack cheese
• 1 lime, cut into 4 wedges

Directions:

• Position oven rack in upper third of oven; preheat broiler. Coat a broiler pan with cooking spray.
• Gently combine ground beef, beans, cilantro and jalapenos in a medium bowl (do not overmix). Shape into four 5-by-2-inch oblong patties and place on the prepared pan.
• Broil the patties until an instant-read thermometer inserted into the center reads 165°F, 12 to 14 minutes.
• Meanwhile, mash together avocado, salsa and garlic powder in a small bowl.
• Place tortillas on a clean work surface. Spread each with the guacamole, then sprinkle with lettuce and cheese. Top each with a burger and roll into a wrap. Serve immediately, with lime wedges.

Author: EatingWell.com
Nutritional Facts

• Calories - 394
• Yields - 4 servings
• Serving size - 1 sandwich

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Tijuana Torta

Ingredients:

• 1 15-ounce can black beans, or pinto beans, rinsed (see Note)
• 3 tablespoons prepared salsa
• 1 tablespoon chopped pickled jalapeño
• 1/2 teaspoon ground cumin
• 1 ripe avocado, pitted
• 2 tablespoons minced onion
• 1 tablespoon lime juice
• 1 16- to 20-inch-long baguette, preferably whole-grain
• 1 1/3 cups shredded green cabbage

Directions:

• Mash beans, salsa, jalapeño and cumin in a small bowl. Mash avocado, onion and lime juice in another small bowl.
• Cut baguette into 4 equal lengths. Split each piece in half horizontally. Pull out most of the soft bread from the center so you’re left with mostly crust. Divide the bean paste, avocado mixture and cabbage evenly among the sandwiches. Cut each in half and serve.

Author: EatingWell.com
Nutritional Facts:

• Calories -  354
• Yields - 4 servings
• Serving size - 1 torta

Rating:
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Stuffed Pork Sandwich

Ingredients:

• 4 4-ounce boneless pork chops, 1/2 inch thick, trimmed
• 2 thin slices Swiss cheese, (1 ounce each), cut in half
• 4 dill pickle sandwich slices
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground pepper
• 1 tablespoon canola oil
• 4 whole-wheat hamburger buns, toasted
• 2 teaspoons Dijon mustard
• 4 slices tomato
• 2 romaine lettuce leaves, cut in half

Directions:

• Cut each pork chop nearly in half horizontally, stopping short of the opposite side. Open each chop and place between sheets of plastic wrap. Pound with a meat mallet or heavy skillet until flattened to an even thickness, slightly thicker than 1/8 inch.
• Place a piece of cheese and a pickle slice on one side of each flattened chop. Fold the chop over the filling, closing it like a book. Press the edges firmly together to seal. Season both sides with salt and pepper.
• Heat oil in a large skillet over medium-high heat. Add the stuffed chops, reduce heat to medium and cook until golden brown and cooked through, 3 to 5 minutes per side.
• To assemble sandwiches, spread the toasted buns with mustard and top each with a pork chop, tomato slice and lettuce.

Author: EatingWell.com
Nutritional Facts:

• Calories - 353
• Yields - 4 servings
• Serving size - 1 sandwich
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Turkey and Balsamic Onion Quesadillas

Ingredients:

• 1 small red onion, thinly sliced
• 1/4 cup balsamic vinegar
• 4 10-inch whole-wheat tortillas
• 1 cup shredded sharp Cheddar cheese
• 8 slices deli turkey, preferably smoked (8 ounces)

Directions:

• Combine onion and vinegar in a bowl; let marinate for 5 minutes. Drain, reserving the vinegar for another use, such as salad dressing.
• Warm 2 tortillas in a large nonstick skillet over medium-high heat for about 45 seconds, then flip. Pull the tortillas up the edges of the pan so they are no longer overlapping. Working on one half of each tortilla, sprinkle one-fourth of the cheese, cover with 2 slices of turkey and top with one-fourth of the onion. Fold the tortillas in half, flatten gently with a spatula and cook until the cheese starts to melt, about 2 minutes. Flip and cook until the second side is golden, 1 to 2 minutes more. Transfer to a plate and cover to keep warm. Make 2 more quesadillas with the remaining ingredients.

Author: EatingWell.com
Nutritional Facts:

•  Calories - 328
• Yields 4 servings
• Serving size - 1 quesadilla

Rating:
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Pork Chop Suey

Ingredients:

• 1 cup reduced-sodium chicken broth
• 3 tablespoons reduced-sodium soy sauce
• 2 tablespoons molasses, preferably blackstrap
• 1/4 teaspoon freshly ground pepper
• 5 teaspoons cornstarch
• 2 tablespoons canola oil, divided
• 1 pound pork tenderloin, trimmed, halved lengthwise and cut into 1/4-inch-thick pieces
• 1 medium onion, slivered
• 1 medium red bell pepper, thinly sliced
• 3 cups mung bean sprouts
• 1 tablespoon minced fresh ginger

Directions:

• Combine broth, soy sauce, molasses and pepper in a medium bowl. Transfer 2 tablespoons of the mixture to a small bowl; stir in cornstarch until combined. Set aside.
• Heat 1 tablespoon oil in a large nonstick skillet over medium heat. Add pork and cook, stirring frequently, until most of the pink is gone, 2 to 3 minutes. Transfer to a plate.
• Increase heat to medium-high. Add the remaining 1 tablespoon oil, onion, bell pepper, sprouts and ginger and cook for 3 minutes. Pour in the broth mixture and bring to a boil. Cook, stirring, for 3 minutes. Reduce heat to medium; add the reserved cornstarch mixture and pork (and any accumulated juice) and cook, stirring, until slightly thickened, about 1 minute.

Author: EatingWell.com
Nutritional Facts:

•  Calories - 280
• Yields 4 servings
• Serving size - 1 C

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