Light, Quick and Zesty Turkey Burritos BY THE AMERICAN INSTITUTE FOR CANCER RESEARCH

Spice up summer meals with a unique variation of a Tex-Mex favorite. Combining turkey with whole wheat tortillas does just that. Add in peppers, herbs, and salsa and you have a tasty, satisfying meal compatible with on-the-go summer schedules.

 

The word tortilla comes from the Spanish torta, which means round cake. Aztecs made tortillas over ten millennia ago. Since corn was one of their staple crops, it’s not surprising that they would grind it and make it into a dough used for creating tortillas.

 

Today, this unleavened flat bread is made not only with ground corn, but also with flours, including whole wheat. Tortillas can be heated before use in a dry frying pan. About thirty seconds on each side will warm them up and make them more pliable.

 

Derived from the term burro, which means donkey in Spanish, the word burrito literally means “little donkey.” This is possibly because a burrito vaguely resembles the ear of the namesake animal. Or, perhaps it looks like the rolled packs donkeys carried. Mexican lore also includes the story of a man named Juan Mendez in the city of Juarez who sold food in the street during the period of the Mexican revolution, using a donkey to transport his products. To keep his food warm, he wrapped it in tortillas.

 

Today burritos provide a convenient, nutritious food for busy lifestyles. You know the frustration: Perhaps you have left work late and your child has to be at baseball practice soon. You realize you don’t have time to prepare a traditional meal. The solution? Creating a single, all-in-one nutritious food that can be eaten on the go.

 

Using turkey ensures a low fat, healthy filling. The lime juice adds a piquant kick to the meat. The onion and peppers add color, consistency, and taste; the chili powder imparts zest; and the use of cilantro further enhances the Latin flavor of the recipe.

 

 

Turkey Burritos - Makes 6 servings

1 pound skinless, boneless turkey breast, cut in thin strips
1 tsp. ground cumin, divided
1 tsp. chili powder, divided
1/8 tsp. cayenne pepper
1 tsp. pepper, divided
2 Tbsp canola oil, divided
Juice of 1 lime
1 red onion, sliced
1 red bell pepper, cored, seeded, and sliced
1 green bell pepper, cored, seeded, and sliced
1 clove garlic, minced
1/4 cup chopped fresh cilantro, divided
1/4 cup low fat shredded Colby Jack cheese, Monterey Jack, or cheddar
1 cup green leaf lettuce, chopped
1 cup of your favorite salsa
6 whole-wheat tortillas (heated per package directions)
Season turkey with half of the cumin, chili powder, cayenne pepper and pepper, and toss with half the oil.

Heat cast iron skillet (if you have one, if not, a large sauté pan works well) over medium-high heat. When skillet is hot, add turkey and brown, making sure not to move it around too much so that it becomes a nice golden color on both sides.

After about 5 minutes, squeeze juice of the lime on top and remove turkey from pan.

Add remaining oil to the same pan and add the onion. Cook for about 2 minutes before adding the peppers and garlic (making sure not to burn the garlic) and remaining spices. Cook for 2 more minutes.

Take pan off heat and add the reserved turkey and half the fresh cilantro. Toss so that all the flavors can mix together.

On a hot tortilla, place the turnkey, onion, pepper mixture, sprinkle cheese, some chopped lettuce, salsa, and fresh cilantro. Roll up and enjoy.

Per serving: 340 calories, 9 g total fat ( 1 g saturated fat), 43 g carbohydrate, 28 g protein, 7 g dietary fiber, 820 mg sodium.

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