Beef and Bean Chimichanga

• 120 g raw Extra-lean ground beef (95%) (4.2 oz raw)
• 1.5 g Chili powder (½ tsp)
• 1 g Ground cumin (½ tsp)
• 0.5 g Salt (a pinch)
• 60 g drained Canned black beans (2.1 oz drained)
• 40 g Salsa (1.4 oz)
• 25 g Reduced-fat cheddar, grated (0.9 oz)
• 65 g Large flour tortilla (2.3 oz)
• 3 g Vegetable oil spray (⅔ tsp)
• 30 g raw Romaine lettuce (1.1 oz raw)
• 40 g raw Tomato (1.4 oz raw)
• 50 g Nonfat Greek yogurt (¼ cup)

You'll need: Frying pan, Air fryer (or oven and baking sheet), Spatula, Fork, Cutting board and knife.

Method

1. Make the filling

   Brown the beef in the dry pan over medium-high heat for 5–6 minutes, breaking it up, until no pink is left, 71°C (160°F). Stir in the chili powder, cumin and salt. Drain and rinse the black beans, roughly mash them with a fork and stir them in with the salsa. Cook for 2 minutes, until thick, then let it cool for a few minutes.

   Mashing half the beans makes the filling hold together when you cut it.

2. Roll it up

   Warm the tortilla in the microwave for 10 seconds so it's soft. Spoon the filling into the middle, top with the cheddar, fold in the two sides and roll it up into a tight parcel.

   Fold the sides in first, then roll. It seals the ends so nothing leaks.

3. Air-fry until crisp

   Spray the chimichanga all over with the oil and air-fry it seam side down at 200°C (400°F) for 7–8 minutes, turning once, until golden and crackly. No air fryer? Heat the oven to 220°C (425°F) at the start and bake on a lined baking sheet instead, turning halfway; it takes about 5 minutes longer.

   Seam side down first. The heat seals it shut before you turn it.

4. Serve with the toppings

   Shred the romaine and dice the tomato. Serve the chimichanga on the lettuce with the tomato and a big spoonful of yogurt.

   Cut it in half with a serrated knife. A straight knife squashes the crisp shell.

Swaps

• Extra-lean ground beef (95%) → Shredded cooked chicken, 120 gJust warm it through with the spices.
• Large flour tortilla → Whole-wheat tortillaMore fiber, a little less crisp.