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 fold easily and add an earthy flavor to the taco.
Vegetable Taco
Yield 2 servings. Recipe by Linda Gassenheimer
Vegetable oil spray
1/2 cup sliced red onion
1 cup frozen corn kernels, defrosted
1 cup reduced-sodium canned black beans rinsed and drained
1/2 cup mild salsa
2, 8-inch lite whole wheat tortillas
1/2 cup reduced-fat shredded sharp Cheddar cheese
1/4 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.
Per serving: 391 calories (25% from fat), 10.8 g fat (4.3 g saturated, 4.2 g monounsaturated), 18 mg cholesterol, 22.2 g protein, 59.5 g carbohydrates, 17.2 g fiber, 904 mg sodium.
