Janice Newell Bissex, MS, RD and Liz Weiss, MS, RD, Co-authors, The Moms' Guide to Meal Makeovers

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Beef & Mango Salsa Wraps
Makes 6 Servings

1 pound flank steak, very thinly sliced
1/2 teaspoon cumin
One 15-ounce can black beans, drained and rinsed
1 cup mango salsa
Salt and pepper
Six 10-inch flour tortillas or sandwich wraps
2 cups hot cooked rice
3/4 cup preshredded reduced-fat Cheddar cheese



1. Place a large nonstick skillet over medium heat. Add the meat and cumin and cook until slightly pink, 2 to 3 minutes.
2. Add the beans and salsa and stir until heated through, about 1 minute. Season with salt and pepper to taste.
3. Heat the tortillas in the microwave oven until warmed through, about 30 seconds, or according to package directions.
4. To assemble, place 1/3 cup rice in the center of each tortilla. Top each evenly with the cheese (2 tablespoons per tortilla) and the meat mixture. Fold the sides towards the center of the wrap. Fold the bottom towards the center of the wrap and roll towards the top. Slice in half and serve.
   
   
Nutrition Information per Serving: 510 calories, 13g total fat (5g saturated) 30mg sodium, 68g carbohydrate, 8g fiber, 30g protein, 15% vitamin C, 25% calcium, 30% iron

Kitchen Notes

• There are at least 29 cuts of beef that meet the government labeling guidelines for lean or extra lean. According to government guidelines, a serving qualifies as "extra lean" if it has less than 5g total fat, 2g or less saturated fat and less than 95mg cholesterol per 3.5 oz. serving. A serving qualifies as "lean" if it has less than 10g total fat, 4.5g or less saturated fat and less than 95mg cholesterol per 3.5 oz. serving. 95% lean/5% fat ground beef is also considered lean. Here are some of our favorite extra lean and lean cuts of beef:




	Fat	Saturated Fat
Beef Cut	(Grams)	(Grams)
Eye Round Roast	4.0	1.4
Top Sirloin Steak	4.9	1.9
Brisket	5.1	1.9
95% Lean Ground Beef	5.1	2.4
Flank Steak	6.3	2.6
Tenderloin Steak	7.1	2.7



• In addition to adding heat, salsa can also add a lot of sodium. Look for salsas with less than 175mg sodium per serving (2 tablespoons)