Black Bean Tacos
Low Calorie Recipe for Tacos
Written by Sky Taylor, Diet Bites
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Oh so tasty, oh so few calories. Beef-up your weight loss plan with a healthier protein - black beans. You'll save saturated fat grams and mega calories - and feel fuller in the process. Vegetarian friendly, too.
Ingredient List, Preparation Notes
THE FILLING TACO LAYER
1 can of black beans, drained
2 Tablespoons of ground chili powder
1 Teaspoon of ground cumin
chopped cilantro
1/4 cup of diced onions
For FIRE ANT TACOS add 1 chopped seeded jalapeno. Mix all the ingredients in a skillet until steaming. Fill shells and top with salad using the suggestions below.
THE SALAD GARDEN TACO LAYER
The salad layer of the tacos should be interesting - not just a mix of bland iceberg lettuce and mushy diced tomatoes. Try this mix: chopped cilantro, chopped onion, finely grated skimmed mozzarella cheese, your favorite crisp lettuce, halved cherry tomatoes, a couple of thin slices of avocado, salt, cracked pepper. Mix all the salad ingredients, then add the juice of one lime.
ONE SHELL OF A TACO
Several shell options:
corn tortillas - about 50 calories each
flour tortillas - about 80 - 150 calories each depending upon the size of the flour tortilla and the brand used. May be
'fried' in a non-stick skillet using no calorie cooking spray or heated in the
microwave for same number of calories.
lettuce - makes an ultra low calorie taco shell
or crush up a couple of corn tortillas and spoon on the remaining ingredients to create a personal taco salad
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THE TACO TOPPINGS
light sour cream
grated skimmed mozzarella cheese
salsa
hot sauce
sliced pickled peppers
THE TACO CALORIE COUNT
How many calories are in a taco? With so many options mentioned above - a taco may have as many or as few calories as the Little Ol Taco Maker desires. Here is a pattern for taco calories that might help:
1 corn tortilla shell (50 calories)
1/4 cup of seasoned black beans placed into shell
1 Tablespoon of salsa spooned over meat
3/4 cup of chopped salad (chopped cilantro, lettuce, onions, tomatoes) layered on top of salsa
Top with 1 Tablespoon of grated cheese, a teaspoon of light sour cream and a bit more of the salsa
Total Taco Calories: About 150
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