Beef and Black Bean Lettuce Wraps

Tacos! Or lettuce wraps. I’ve calculated the nutrients for romaine lettuce, but you can use your favorite taco shells.

Serves: 2
Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes

• Ingredients

  • 8 oz ground beef (93% lean)

  • 1 cup black beans, canned, drained

  • 4 leaves romaine lettuce

  • 4 tbsp salsa

  • ½ avocado, sliced

  • 1 cup cooked brown rice

  • Your favorite taco seasoning (I used chili powder, cumin, paprika onion powder, garlic powder, oregano, salt and pepper)

• Directions

  • Prepare rice if it is not already cooked. This can be served as a side, or as a topping on your tacos.

  • Cook the ground beef and taco seasoning in a skillet over medium heat until browned

  • Add black beans to the ground beef to let the flavors combine.

  • Wash romaine lettuce leaves and pat dry.

  • Assemble your tacos on romaine lettuce leaf or your favorite taco shell.

  • This also goes great with lime, shredded cheese, and sour cream (optional additions)

• Macro Nutrients

  • Calories: 553

  • Protein: 44g

  • Net Carbs: 40g

  • Fiber: 14g

  • Fat: 18g

  The main protein sources are ground beef and black beans, providing essential amino acids for muscle repair and immune function. Beans are a unique food because they have an abundance of both protein and complex carbohydrates. Brown rice is a complex carbohydrate base, and avocado contributes heart-healthy monounsaturated fats.

• Micro Nutrients & Health Benefits

  Skin: Black beans are rich in zinc, which plays a role in skin repair and reducing inflammation. Avocado offers vitamin E to hydrate and protect the skin from oxidative stress.

  Hair: B7 (Biotin) in the beef and avocado is known to strengthen hair and promotes elasticity, reducing breakage.

  Muscles: The iron in beef and black beans is vital for oxygen transport, boosting energy levels and muscle recovery. Folate supports cell growth and repair, while magnesium aids muscle relaxation.

  Good source of:

  • Vitamin B12: Supports red blood cell production, which ensures oxygen delivery to tissues throughout the body. This helps prevent anemia, which can cause fatigue and weakness.

  • Vitamin A: Maintains healthy vision and can prevent “dry eye” and supports immune system function. It also regulates sebum production, keeping skin and hair hydrated.

  • Manganese: Aids in bone formation and helps regulate blood sugar. Supports collagen production for strong skin, hair, and connective tissue.

  • Phosphorus: Works with calcium to build strong bones.

  • Zinc: Boosts immune function and helps the body fight off infections. It also regulates hormone production and supports reproductive health.