SLIMMING WORLD FRIENDLY SOFT QUORN TACOS WITH BLACK BEAN SALSA
Quick easy, yummy, a few syns (the avocado divided by 4) and if you take the whole wheat tortilla as healthy extra pretty low in syns. Adapted from Olive magazine April 2010, can be made with chicken.
Provided by cakeinmyface
Categories < 60 Mins
Time 35m
Yield 4 serving(s)
Number Of Ingredients 12
Steps:
- Toss the Quorn fillets in the spices, spray with low fat cooking spray and add half the lime juice. Season well and leave to marinate for 15 minutes.
- Make salsa; mix avocado, beans, tomatoes, onion, chilli and lime remaining lime juice with an additional pinch of cumin.
- Cook Quorn under hot grill for about 10- 15 minutes until cooked and slightly crisp on outside. Rest for a minute and serve with salsa on tortillas sprinkled with coriander and served with 0% fat natural yogurt.
Nutrition Facts : Calories 457.6, Fat 15, SaturatedFat 2.2, Sodium 879.9, Carbohydrate 72.8, Fiber 22.7, Sugar 4.5, Protein 18.7
SOFT BLACK BEAN TACOS
These tacos are a beautiful way to serve black beans, which contain at least eight different flavonoids - phytonutrients with anti-oxidant properties. One caution, though: canned beans may contain high levels of sodium, which usually can be reduced by rinsing the beans in water. These black beans can't be rinsed, of course, and in fact will be reduced. Avoid the temptation to add salt to this recipe.
Provided by Martha Rose Shulman
Time 20m
Yield 8 tacos
Number Of Ingredients 7
Steps:
- Heat the canola oil in a large, heavy nonstick skillet over medium-high heat and add the chile powder and ground cumin. Allow the spices to sizzle for about half a minute, until very fragrant, and stir in the black beans and 1/2 cup water. Cook, stirring and mashing the beans with the back of your spoon, for 10 to15 minutes, until thick and fragrant. From time to time, as a crust develops on the bottom of the pan, stir the crust into the beans. If they seem too dry, add a little more water. Remove from the heat.
- Heat the tortillas, 2 or 3 at a time, in a dry skillet over medium-high heat, or in a microwave. Top with the black beans, about 2 rounded tablespoons for each tortilla. Spoon on some salsa and sprinkle on the cheese. Fold the filled tortillas in half, and serve.
Nutrition Facts : @context http, Calories 200, UnsaturatedFat 3 grams, Carbohydrate 32 grams, Fat 5 grams, Fiber 10 grams, Protein 10 grams, SaturatedFat 1 gram, Sodium 455 milligrams, Sugar 2 grams, TransFat 0 grams
SOFT BLACK BEAN TACOS WITH SALSA AND CABBAGE
Canned black beans and lots of cabbage combine in a quick, utterly satisfying one-dish taco dinner. They can be served open-faced or folded over
Provided by Martha Rose Shulman
Categories dinner, easy, quick, main course
Time 20m
Yield 4 servings
Number Of Ingredients 9
Steps:
- Heat the oil in a large, heavy skillet over medium-high heat and add the chili powder and ground cumin. Allow the spices to sizzle for about half a minute, until very fragrant, and stir in the black beans and 1/2 cup water. Cook, stirring and mashing the beans with the back of your spoon, for 5 to 10 minutes, until thick and fragrant. Be careful that you don't let the beans dry out too much. If they do, add a little more water. Remove from the heat.
- Heat the tortillas, two or three at a time, in a dry skillet over medium-high heat, or in a microwave. Top with the black beans, salsa, cheese and cabbage. Fold the filled tortillas over if desired and serve. Alternatively, one at a time, place a tortilla on a plate, top with the beans and cheese and heat through for 30 seconds to a minute in a microwave. Then top with salsa and a generous handful of cabbage, and serve.
Nutrition Facts : @context http, Calories 430, UnsaturatedFat 6 grams, Carbohydrate 65 grams, Fat 11 grams, Fiber 21 grams, Protein 21 grams, SaturatedFat 4 grams, Sodium 970 milligrams, Sugar 5 grams, TransFat 0 grams
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