|Medium green or red bell pepper, cut into ¼ to ½ inch strips||1|
|Small yellow onion||1|
|Lean beef sirloin, sliced into ¼ to ½ inch strips||¼ pound|
|Garlic clove, minced||1|
|Olive oil||1 tablespoon|
|Ground cumin||1 tablespoon|
|Chili powder||1 tablespoon|
|Lime juice||2 tablespoons|
|Whole wheat fajita-style tortillas, or 2 burrito-style||4|
|Reduced-fat shredded cheddar cheese||2 tablespoons|
|Light sour cream||2 tablespoons|
- Heat oil over medium-high heat in a nonstick skillet. Sauté onion, pepper, and garlic 2-3 minutes, or until slightly tender. Add meat, cook 2-3 minutes, or until browned on all sides.
- Add cumin, chili powder, and lime juice, and continue cooking for an additional 4-5 minutes, or until the meat has reached the desired level of doneness.
- Place tortillas between damp paper towels and heat in microwave 1-1½ minutes, or until warm.
- Divide vegetable and beef mixture between tortillas and garnish with salsa, sour cream, cheese, and guacamole (optional—see below).
2 medium-fat meats; 2.5 starches; 2 vegetables
Side Suggestions: Fresh Guacamole
Slice 1 ripe avocado in half and scoop insides into small mixing bowl. Mash to desired consistence and add 1 tablespoon chopped red onion, 1 tablespoon seeded chopped tomato, ½ tablespoon fresh lime juice, ½-1 teaspoon minced jalapeno, and ¼ teaspoon salt. Stir together. Nutrition Info (for ½ recipe): 165 calories; 8 g carbohydrates; 2 g protein; 15 g fat (2 g sat); 5 g fiber; 311 mg sodium. Exchanges: 1.5 vegetables; 3 fats.
|Serving Size||½ of recipe|
|Saturated Fat||8 g|
|Dietary Fiber||4 g|
A systematic review found that participants given chewing gum after abdominal surgery may have a faster return to normal for their digestive system. Unfortunately, the quality of trials is low and more research will need to be done before this simple solution is confirmed.
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