This is the recipe cooked by Nutrition by Nancy on Fox40 Live. I love it because you make the basic stir-fry of chopped onions, peppers and cabbage. Then, you add various beans and seasonings to customize the taste. In this recipe, you’d add pinto beans and barbecue sauce. Want to make it Thai? – Add drained black beans, peanut butter and a little chili-garlic sauce. Want a Mediterranean Stir-Fry Wrap? – Add drained garbanzo beans, chopped tomatoes, basil and garlic. Top with crumbled feta cheese. Asian? Add drained black beans and some teriyaki or oyster sauce. Very Fast, Easy and Affordable.
Western Stir-Fry Wraps
2 tablespoons canola oil (or other vegetable oil)
½ onion, chopped
1 green pepper, chopped
2 cups chopped cabbage (1/3 or ½ of a small head)
15 oz. canned pinto beans, rinsed and drained
¼ cup barbecue sauce
Dash of black pepper
Heat a large skillet over medium-high heat. Add oil, then chopped onion and pepper. Stir for 1 or 2 minutes. Add cabbage and stir-fry mixture for about 4 minutes, until starting to soften. Add beans, barbecue sauce and pepper, then stir until heated throughout.
Put one cupful into whole wheat tortilla. Fold and eat.
Cooked rice, quinoa, and/or cheese can also be added when folding the tortilla.
You can also stir-fry chopped broccoli, kale, and other veggies with the onion and pepper mixture.
A little bit of meat can be added. Stir-fry uncooked meat first, then add veggies when the meat’s about 2/3 cooked. If using leftover meat, like chicken or beef, add it after cooking the veggies because you’re just reheating the meat.
To Make it . . .: (instead of using pinto beans and BBQ sauce)
Asian – Use black beans and teriyaki sauce or oyster sauce
Mediterranean – Saute 2 cloves minced garlic with onions and peppers. Add garbanzo beans and 2 small chopped tomatoes (liquid drained off). Top with crumbled feta cheese.