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Black Bean Taco Night

Posted Sep 28 2009 12:00am

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I like making dinners like this because they don’t cost much to make (mainly because I almost always have most of the ingredients in my kitchen), they’re easy, they’re healthy, and they make enough leftovers to last me a few more meals. These black bean tacos are a staple of mine; I love them for all the aforementioned reasons, plus the fact that they offer a low-fat protein alternative to your usual taco meat. Trust me, there’s enough flavor in these that you shouldn’t miss that extra saturated fat.

Make the Spiced Black Beans, Tomato and Corn Salsa, and Cilantro-Lime “Sour Cream.” Warm up some corn or whole-wheat flour tortillas, add some lettuce, and you’re good to go! Makes 4 servings.

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IMG_6444Tomato and corn salsa

1 tsp olive oil
1/4 cup frozen corn
2 tomatoes, diced
1/4 cup red onion, finely diced
1 jalapeno pepper, minced
1 large garlic clove, minced
1 Tbsp lime juice (you can sub lemon if you don’t have lime, but the lime definitely adds to the flavor)
Salt and pepper

1.  Put the olive oil in a small, nonstick pan over medium-high heat. Add the frozen corn and let it sear on one side in the pan for about a minute, or until it starts to brown. Immediately remove and place into a small mixing bowl.

2.  Add the tomatoes, onion, jalapeno, garlic, and lime juice to the bowl with the corn. Toss with the lime juice. Add salt and pepper to taste.


Simple Spiced Black Beans

1 tsp olive oil
2 cloves garlic, minced
1 can (14 oz) black beans, salt-free if possible (you can also rinse salted ones under cold water); drained
1/2 cup veggie broth
1 tsp cumin
1 tsp onion powder
2 Tbsp chili powder
1 Tbsp tomato paste
Salt and pepper

1. Heat the olive oil in a medium saucepan over medium heat. Add the garlic, and let it sizzle for 30 seconds.

2. Throw in the black beans and veggie broth, give it a good stir, and turn up the heat to let it come to a simmer. Add all of the spices and the tomato paste, bring the heat down to low, and let the beans simmer for about 10 minutes. Add salt and pepper to taste. Remove from heat and cover until ready to serve.

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Cilantro-Lime “Sour Cream”

1/4 cup non-fat plain greek yogurt
1 Tbsp chopped fresh cilantro
1 1/2 tsp lime juice

Combine all ingredients in a small bowl.

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