Thursday, March 7, 2013

For Taco Tuesday (or Thursday!)

These are a hit in my house and even my crabby friend Jim loves them.  There's so much flavor going on that you don't really miss the meat..... however, see the end of the recipe for the ground turkey substitution.

Black Bean & Tofu Tacos
(serves 4, prep/cook time approx 30 minutes)

You will need:
  • 1 small onion, chopped (approx 1/2 cup)
  • 2 tsp. cumin
  • 2 tsp coriander
  • 1tsp chili powder OR Penzey Spices Arizona Heat (Salt Free)
  • 3 cloves garlic, minced or more depending on your preference 
  • 1 can Rotel original, drained (and if you want, rinsed to reduce sodium)
  • 1 can reduced sodium black beans, rinsed & drained
  • 3/4 pkg extra firm tofu, cubed
  • 4 wheat tortillas or 16 corn tortillas
Optional (extra ways to get your veggies!):
  • 1/2 cup fresh or frozen diced green pepper
  • 1/2 cup canned or frozen corn
Toppings, also optional:
  • 1/4 cup chopped cilantro
  • 1 Tbsp low-fat or fat free sour cream (or plain fat free greek yogurt)
  • 1 Tbsp low sodium salsa
  • 1 Tbsp shredded cheese (Mexican or Taco Blend will work, also consider low fat Mozzarella) 
Set stove to medium heat; Spray large pan lightly with olive oil cooking spray. Saute chopped onion until translucent and brown at edges.  Add cumin, coriander and chili powder, cook for 1-2 minutes or fragrant.  Add garlic and cook another minute.  Add Rotel and black beans, simmer for 3-4 minutes.

*Meanwhile, warm tortillas in microwave or in oven; wrap in a dishtowel or place in warmer to maintain heat. If you want a crispy tortilla, warm them in another pan or skillet until they brown slightly.*

Add tofu to your bean mixture and use a slotted spoon to crumble; Simmer until moisture cooks off and mixture sticks together.  Remove from heat.

For wheat tortillas - spread with 1/2 cup mixture and top as desired (making sure to use only a tablespoon of each topping). Wheat tortillas can be high in sodium, so check the label while you're at the grocery store.

For corn tortillas - these crumble easily, so I suggest browning them in a skillet and using two per taco.  Spread with 1/4 cup mixture (you can have two of these because they are smaller!)

*If you wish, you can use 1/2 lb lean ground turkey in the place of tofu; In this case, you would
 season the turkey with spices and brown first (until no traces of pink remain) , then add onion, garlic, etc.

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