ORNISH: Vegetarian Tacos

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* Exported from MasterCook *

 

Vegetarian Tacos

 

Recipe By : Everyday Cooking with Dr. Dean Ornish, page 129

Serving Size : 4 Preparation Time :0:00

Categories : Beans And Legumes Sandwiches

Vegetables

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

1 large green bell pepper

seeds and ribs removed and thinly sliced

1 large red bell pepper

seeds and ribs removed and thinly sliced

1 large onion -- thinly sliced

1 teaspoon chili powder

Salt and Pepper

8 corn tortillas

16 ounces canned nonfat refried beans

1 cup Fresh Tomato Salsa -- see separate recipe

homemade or store-bought

1/2 cup grated nonfat cheese

1/2 cup nonfat sour cream

shredded romaine lettuce

 

Serves 4.

 

Pile sweet sauteed bell peppers and onions into steamed tortillas to make a

juicy soft taco. Let diners serve themselves to optional condiments such

as shredded romaine, cheese, tomato salsa, or nonfat sour cream. Set out

chopped cilantro if you like it, and some sliced pickled jalepenos if

you're a chili fan!

 

Preheat oven to 300 degrees F.

 

Combine peppers and onion in a large nonstick skillet. Cover and cook over

moderate heat until the vegetables begin to soften, about 5

minutes. Uncover and cook, stirring occasionally, until the vegetables are

tender, but not mushy, 5 to 10 minutes more. Season with chili powder and

with salt and pepper to taste.

 

Stack tortillas and wrap them in aluminum foil. Heat in oven until hot

throughout, 8 to 10 minutes. Heat the beans in a saucepan over moderately

low heat. Set out bowls of salsa, cheese, sour cream, and lettuce. To

assemble tacos, spread about 3 tablespoons of the hot beans on each

tortilla. Top with 1/4 cup of the vegetable mixture and fold in half to

enclose the filling. Serve immediately.

 

TIP: Don't be concerned if the nutrition label on packaged corn tortillas

indicates that the tortillas are not fat-free. Corn naturally contains a

small amount of fat, which is a source of essential fatty acids. More

important: read the list of ingredients to make sure there is no added fat.

 

Serving Size: 2 tacos. Calories: 297 Fat: 2.8 g Cholesterol: 4.4 mg

Carbohydrate: 11.5 g Protein: 1.0 g Sodium: 3.0 mg

 

 

 

 

 

 

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