Friday, February 20, 2009

morning news recipe

Heart Friendly Beef Pitas

Last Update: 2/19 1:17 pm
Cooking Spray
1 pound extra-lean ground beef
1 tablespoon plus 1 teaspoon finely chopped parsley
2 or 3 medium garlic cloves, minced
½ teaspoon (heaping) dried oregano, crumbled
1 teaspoon canola or corn oil
2/3 cup chopped onion
1 ¼ cups chopped bottled roasted red bell pepper, rinsed and patted dry
1 large tomato, seeded and diced
½ cup plain fat-free yogurt
1 tablespoon
4 lettuce leaves (red-leaf or romaine preferred), torn in half
4 6 or 7 inch whole-wheat pita breads, halved

Preheat the broiler. Lightly spray the broiler pan and rack with cooking spray.

In a small bowl, stir together the ground beef, parsley, garlic, ½ teaspoon pepper and oregano. Shape into 4 hamburger-like patties. Put back on the broiler.

Broil about 4 inches from the heat for 3 to 4 minutes on each side, or until the patties register 160 degrees on a instant-read thermometer.

Meanwhile, in a small skillet, heat the oil over medium heat, swirling to coat the bottom. Cook the onion for 2 to 3 minutes, or until soft, stirring occasionally. Stir in the bell pepper and tomato. Cook for 2 minutes, stirring occasionally.

In a small bowl, stir together the yogurt, mustard, and remaining ¼ to ½ teaspoon pepper.

To assemble, cut the patties in half. Put half a lettuce leaf and half a patty in each pita half. Top with the bell pepper mixture. Spoon the sauce into the pitas.

Nutrients per serving: Calories 374, Total Fat 9.0g, Saturated Fat 2.5g, Trans Fat 0.5g, Polyunsaturated Fat 1.5g, Monounsaturated Fat 3.5g, Cholesterol 63mg, Sodium 552mg, Carbohydrates 44g, Fiber 6g, Sugars 6g, Protein 34g

Dietary Exchanges: 2 ½ starch, 1 vegetable, 3 lean meat

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