I don’t cook/eat beef very often, just ask my husband. If I tell him we are having red meat for dinner, his eyes light up like Christmas morning. It’s sad, really, poor guy. I SHOULD man up and seek out some grass-fed beef for dinner at least once a week. Why? It’s one of the best sources of iron, which is a mineral most women in their child-bearing years are lacking and missing it can cause weakness/exhaustion. It’s also chock-full of protein, B-vitamins and zinc. When cooked up with veggies and beans it’s an absolutely a-okay diet food!
Speaking of black beans – eat them. They are an excellent source of folate (folic acid) which is needed for pregnant women as it prevents neural tube defects (like Spina Bifida). Even if you’re not preggers, they are full of protein and fiber and absolutely fantastic for you.
This meal comes together VERY quickly, especially if you use frozen bagged bell peppers – I always have a bag of Trader Joe’s peppers in my freezer. The beans and tomatoes just require you to open a can. You will be finished, start to end, in 30 minutes or less. If you have a friend who needs a meal, a few changes makes this a kid and grown-up pleasing casserole. Explanation below.
*To make gluten free, serve with corn tortillas instead of flour. Make sure you use Lea and Perrins Worchestershire sauce, as it’s gluten free.
Beef and Black Bean FajitasÂ
Serves 4
1 lb. lean ground beef or turkey
2 1/2 c. diced fresh or frozen bell peppers
1 (14 oz) can diced tomatoes
1 (14 oz) can black beans, drained and rinsed
1 1/2 tbsp. Worchestershire sauce
2 tsp. ground cumin
1 tsp. balsamic vinegar
1/2 tsp. kosher salt and freshly ground pepper
1/2 tsp. garlic powder
Pinch cayenne, or to taste
8-10 small corn or flour tortillas, toasted
1/2 c. lowfat sour cream, divided
Fresh cilantro, roughly chopped, for garnish
1. In a large skillet, saute beef over medium high heat until mostly cooked.
2. Add peppers, tomatoes, black beans, Worchestershire sauce and stir to combine. Cover, reduce heat to low and simmer for fifteen minutes or until peppers are tender and most of the liquid from the tomatoes is reduced.
3. Remove from heat and stir in cumin, vinegar, garlic, salt, pepper and cayenne.
4. Stir in 1/4 c. of the sour cream to combine.
5. Spoon onto toasted tortillas and top with remaining sour cream and cilantro. Serve.
To make ahead and give away: Pour mixture into a casserole dish and sprinkle with 1 1/2 – 2 c. of sharp cheddar or monteray jack cheese. Cover with foil that you’ve sprayed with nonstick spray, and refrigerate. Before serving, casserole must be placed in a 350 degree oven for 10 minutes to warm – remove foil and bake for 5-10 more minutes to melt the cheese thoroughly. Send casserole with tortillas and a tossed salad. Done!
