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Ингредиенты
- 4 lrg (7-inch) flour tortillas
- 1 c. minced onions
- 1 Tbsp. chopped garlic
- 1 Tbsp. chili pwdr
- 1 tsp cumin
- 1/4 tsp salt
- 1/8 tsp freshly grnd pepper
- 1/2 lb lean grnd beef
- 1 c. canned black beans, liquid removed and rinsed
- 1/2 c. canned tomato sauce
- 2 c. shredded iceberg lettuce
- 1 c. shredded low-fat Monterey jack cheese
- 2 x plum tomatoes, diced
- 2 x green onions, minced
Инструкции
- 1. Heat oven to 450 degrees F. Lightly coat cookie sheet and long edges of jelly-roll pan with vegetable cooking spray. Place 2 tortillas on each side of cookie sheet. Using jelly-roll pan to hold tortillas in place, invert it in center of cookie sheet. Fold each tortilla over into taco shape and press onto top of jelly-roll to adhere, using more vegetable cooking spray if needed. Bake 5 to 7 min, till crisp. Cold on wire rack.
- 2. Spray a medium nonstick skillet with vegetable cooking spray. Heat skillet over medium heat. Add in onions and cook till softened, 3 min.
- Add in garlic and cook 30 seconds. Add in chili pwdr, cumin, salt and pepper; cook 30 seconds more. Stir in grnd beef and cook till browned, about 4 min. Stir in black beans and tomato sauce. Simmer till heated through, 2 min.
- 3. Spoon 3/4 c. beef filling into each prepared taco shell. Layer each with 1/2 c. lettuce and 1/4 c. cheese. Top with tomatoes and green onions.
- Makes 4 servings.
- Total Fat 21 g
- Prep time: 20 min
- Cooking Time: 25 min
- Degree of difficulty: Easy
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 313g | |
| Recipe makes 4 servings | |
| Calories 444 | |
| Calories from Fat 166 | 37% |
| Total Fat 18.48g | 23% |
| Saturated Fat 9.01g | 36% |
| Trans Fat 0.53g | |
| Cholesterol 64mg | 21% |
| Sodium 527mg | 22% |
| Potassium 1345mg | 38% |
| Total Carbs 41.54g | 11% |
| Dietary Fiber 10.6g | 35% |
| Sugars 6.78g | 5% |
| Protein 30.21g | 48% |
