Soft tacos with southwestern vegetables
Nutrition Facts
Serving Size 2 tacos
Calories 300
| Amount Per Serving | ||
| Monounsaturated fat | 3 g | |
|---|---|---|
| Saturated fat | 1 g | |
| Total fat | 4 g | |
| Sodium | 259 mg | |
| Cholesterol | 0 mg | |
| Dietary fiber | 26 g | |
| Protein | 11 g | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:
| Calories: | 2,000 | 2,500 | ||
|---|---|---|---|---|
| Total Fat | Less than | 65g | 80g | |
| Saturated Fat | Less than | 20g | 25g | |
| Cholesterol | Less than | 300mg | 300 mg | |
| Sodium | Less than | 2,400mg | 2,400mg | |
| Total Carbohydrate | 300g | 375g | ||
| Dietary Fiber | 25g | 30g | ||
Calories per gram:
Fat 9 • Carbohydrate 4 • Protein 4
Summer squash, zucchini, corn, tomatoes and beans are wrapped in whole-wheat tortillas and topped with smoky salsa.
Ingredients
(Serves 4)- 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.