Zesty Light Tacos

Name: Zesty Light Tacos
Prep time: 15 min
Cook time: 50 min
Total time: 1 h 5 min
Yield: 8 servings.
Ingredients: 1 cup uncooked brown rice; 1 medium red onion, halved and sliced; 1 medium green pepper, thinly sliced; 1 tablespoon canola oil; 1 can (15 ounces) black beans, rinsed and drained; 1 can (14-1/2 ounces) diced tomatoes with mild green chilies, undrained; 1/2 cup frozen corn; 1/2 cup taco sauce; 1 teaspoon chili powder; 3/4 teaspoon cayenne pepper; 8 whole wheat tortillas (8 inches), warmed; Optional toppings: shredded lettuce, chopped tomatoes, pickled jalapeno slices, shredded reduced-fat cheddar cheese and reduced-fat sour cream

This colorful main dish is very high in fiber. A complete protein with black beans and brown rice, it’s perfect for vegetarians. If you need to cut down on sodium, use reduced-sodium beans and tomatoes. —Maureen Mack, Milwaukee, Wisconsin

Ingredients

1 cup uncooked brown rice
1 medium red onion, halved and sliced
1 medium green pepper, thinly sliced
1 tablespoon canola oil
1 can (15 ounces) black beans, rinsed and drained
1 can (14-1/2 ounces) diced tomatoes with mild green chilies, undrained
1/2 cup frozen corn
1/2 cup taco sauce
1 teaspoon chili powder
3/4 teaspoon cayenne pepper
8 whole wheat tortillas (8 inches), warmed
Optional toppings: shredded lettuce, chopped tomatoes, pickled jalapeno slices, shredded reduced-fat cheddar cheese and reduced-fat sour cream

Directions

Cook rice according to package directions. Meanwhile, in a large nonstick skillet, saute onion and pepper in oil until tender. Stir in the beans, tomatoes, corn, taco sauce, chili powder and cayenne; heat through. Stir in cooked rice.
Spoon 3/4 cup mixture down the center of each tortilla. Add toppings if desired.

Nutrition Facts

1 each: 326 calories, 6g fat (0 saturated fat), 0 cholesterol, 565mg sodium, 57g carbohydrate (6g sugars, 7g fiber), 10g protein.

Originally published as Zesty Light Taco Filling in Healthy Cooking April/May 2009

Reviews

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Average Rating:

tt2b123

Apr 2, 2010

This has the perfect blend of vegetables, beans, rice, and hot spices. It also met my easy-prep criteria of not too much chopping or dishes to wash.