Soft tacos with southwestern vegetables

Dietician's Tip

Serve with Spanish rice, a green salad and cantaloupe.

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 (about 2 cups)
  • 1 jalapeno chili, seeded and chopped
  • 1 cup fresh corn kernels (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 whole-wheat tortillas
  • 1/2 cup smoke-flavored salsa

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 and beans. Cook until the vegetables are tender-crisp, about 5 minutes. Add the cilantro and remove from the heat.

Heat a large frying pan (without a nonstick surface) over medium heat. Add 1 tortilla to the hot pan and heat until softened — about 20 seconds a 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.

Serving Information

Serves 4

Nutritional analysis per serving

Calories: 300
Total carbohydrate: 55 g
Cholesterol: 0 mg
Dietary fiber: 26 g
Monounsaturated fat: 3 g
Protein: 11 g
Saturated fat: 1 g
Serving size: 2 tacos
Sodium: 259 mg
Total fat: 4 g

DASH Eating Plan Servings

Fats and oils: 1
Grains and grain products: 2
Nuts, seeds and dry beans: 1
Vegetables: 2

Diabetes Meal Plan Choices

Fats: 1
Nonstarchy vegetables: 2
Starches: 3

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates: 3
Protein and dairy: 1/2
Vegetables: 2

Last Updated Jun 14, 2019


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