Wrapped with corn or flour tortillas or even lettuce leaves, tacos have become a national favorite. Whether for breakfast, lunch or dinner they’re easy to eat and can be easy to make. Here’s a vegetarian taco made with soft whole wheat tortillas. They are fold easily and add an earthy flavor to the taco.
■ Any type of canned beans can be used. Be sure to drain them well.
■ Any type of onion can be used.
■ Any type of flour tortilla can be used.
■ A quick way to defrost corn kernels is to place them in a colander and run hot water over them.
■ Make avocado salad and set aside.
■ Make vegetable taco.
To buy: 1 red onion, 2 small avocados, 1 package shredded lettuce, 1 package frozen corn kernels, 1 can reduced-sodium black beans, 1 jar mild salsa, 1 package reduced-fat sharp cheddar cheese, 1 carton reduced-fat sour cream, 1 package 8-inch lite whole wheat tortillas, 1 bottle reduced-fat oil and vinegar dressing and 1 can vegetable oil spray.
Vegetable oil spray
½ cup sliced red onion
1 cup frozen corn kernels, defrosted
1 cup reduced-sodium canned black beans rinsed and drained
½ cup mild salsa
2 (8-inch) lite whole wheat tortillas
½ cup reduced-fat shredded sharp cheddar cheese
¼ cup reduced-fat sour cream
Heat a medium-size nonstick skillet over medium-high heat and spray with vegetable oil spray. Saute onion for one minute. Add the corn, beans and salsa and continue to saute 2 to 3 minutes to warm the ingredients. Divide in two and place in center of each tortilla. Sprinkle the cheese on top and add the sour cream. Fold in half.
The whole wheat tortillas are soft enough to fold. If using other tortillas, wrap them in paper towels and microwave 20 seconds.
Makes 2 servings. Nutrition per serving: 391 calories (25% from fat), 10.8 grams fat (4.3 grams saturated, 4.2 grams monounsaturated), 18 milligrams cholesterol, 22.2 grams protein, 59.5 grams carbohydrates, 17.2 grams fiber, 904 milligrams sodium.
Sliced avocado salad
2 small avocados to make 1 cup sliced
2 cups shredded lettuce
2 tablespoons reduced fat oil and vinegar dressing
Cut the avocado in half. Remove the pit and carefully peel the skin. Place the avocado cut side down and slice. Divide the lettuce between 2 dinner plates. Place avocado slices on top of the lettuce. Drizzle dressing over the avocado slices.
Makes 2 servings. Nutrition per serving: 136 calories (78% from fat), 11.8 grams fat (1.6 grams saturated, 7.5 grams monounsaturated), 1 milligram cholesterol, 2.1 grams protein, 8.5 grams carbohydrates, 5.9 grams fiber, 13 milligrams sodium.
Linda Gassenheimer is the author, most recently, of “Simply Smoothies: Fresh & Fast Diabetes-Friendly Snacks & Complete Meals” and “Fast and Flavorful: Great Diabetes Meals from Market to Table” and “The Flavors of the Florida Keys.” Her website is www.dinnerinminutes.com.