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Black Bean Soft Tacos Recipe

Spiced just right, These bean-based tacos have plenty of South-of-the-border appeal. Lynn Hamilton of Naperville, Illinois livens up her black bean filling with diced tomatoes, green chilies and a variety of seasonings, then garnishes each taco with a slice of avocado.
TOTAL TIME: Prep/Total Time: 15 min. YIELD:8 servings

Ingredients

  • 1 medium onion, chopped
  • 2 garlic cloves, minced
  • 1 tablespoon canola oil
  • 2 cans (15 ounces each) black beans, rinsed and drained
  • 1 can (14-1/2 ounces) diced tomatoes
  • 1 can (4 ounces) chopped green chilies
  • 1 tablespoon chili powder
  • 1 teaspoon ground cumin
  • 1 teaspoon dried oregano
  • 1/2 teaspoon salt
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon pepper
  • 8 flour tortillas (6 inches), warmed
  • 1/2 cup shredded reduced-fat cheddar cheese
  • 1 large ripe avocado, peeled and sliced

Directions

  • 1. In a nonstick skillet, saute onion and garlic in oil until tender. Stir in the beans, tomatoes, chilies and seasonings. Bring to a boil. Reduce heat; simmer, uncovered, for 3-5 minutes or until mixture begins to thicken.
  • 2. Spoon about 1/2 cup off center on each tortilla; sprinkle with cheese. Fold one side of tortilla over filling. Garnish with avocado. Yield: 8 servings.

Nutritional Facts

One taco equals 279 calories, 8 g fat (2 g saturated fat), 5 mg cholesterol, 828 mg sodium, 40 g carbohydrate, 11 g fiber, 12 g protein. Diabetic Exchanges: 2 starch, 1 lean meat, 1 vegetable, 1 fat.