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Рецепт Beef And Black Bean Tacos
by Global Cookbook

Beef And Black Bean Tacos
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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.
  3. 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.
  4. 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.
  5. Makes 4 servings.
  6. Total Fat 21 g
  7. Prep time: 20 min
  8. Cooking Time: 25 min
  9. Degree of difficulty: Easy