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Recipe: Soft tacos with southwestern vegetables

Recipe: Soft tacos with southwestern vegetables

Soft tacos with southwestern vegetables — one of many healthy recipes from Mayo Clinic.

These meatless soft tacos are stuffed with sauteed vegetables and topped with smoky salsa. To make it a meal, serve with Spanish rice, a tossed green salad with red wine vinegar dressing and cantaloupe cubes.


Directions

In a large saucepan, heat the olive oil over medium heat. Add the onion and cook until soft. Add the summer squash and zucchini, and continue cooking until tender, about 5 minutes. Stir in the garlic, tomatoes, jalapeno, corn kernels and beans. Cook until the vegetables are tender-crisp, about 5 minutes. Add the cilantro and remove from the heat. Heat a dry, large frying pan (without a nonstick surface) over medium heat. Add 1 tortilla to the hot pan and heat until softened — about 20 seconds per side. Repeat with the remaining tortillas. To serve, divide the tortillas among individual plates. Scoop an equal amount of the vegetable mixture onto each tortilla. Top each with 2 tablespoons of the salsa. Serve immediately.


Ingredients
  • 1 tablespoon olive oil
  • 1 medium red onion, chopped (about 1 cup)
  • 1 cup diced yellow summer squash
  • 1 cup diced green zucchini
  • 3 large garlic cloves, minced
  • 4 medium tomatoes, seeded and chopped
  • 1 jalapeno chili, seeded and chopped
  • 1 cup fresh corn kernels (cut from about 2 ears of corn) or 1 cup frozen corn
  • 1 cup canned pinto or black beans, rinsed and drained
  • 1/2 cup chopped fresh cilantro
  • 8 corn tortillas
  • 1/2 cup smoke-flavored salsa

Exchange Data
Dash
Dairy 
Fats
Fruits 
Grains
Meat 
Nuts_Seeds_Drybeans
Sweets 
Vegetables
Diabetes
Fats
Freefoods 
Fruits 
Meat 
Milk 
NonStarchyVegetables
Starches 
Sweets 
HWP
Carbs
Fats 
Protein Dairy1/2 
Sweets 
Vegetables 
NutrientAnalysis
Calcium 
Calories310 
Carbohydrate54 g 
Cholesterol0 mg 
Fiber11 g 
Monounsaturatedfat3 g 
Potassium 
Protein10 g 
Saturatedfat1 g 
Servingsize2 tacos 
Sodium170 mg 
TotalFat6 g 

2013-06-01

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