Besides being Taco Tuesday, it's also Double-Post Tuesday. Today's double post deals with that iconic dessert, brownies. They're chocolatey, cake-like, but easier to make than cake, just enough to share, without having tons of left-overs. Check out the Double Chocolate Brownies, the Espresso Brownies, or any of the other yummy brownie recipes in today's post. Enjoy!
FUDGY ZUCCHINI BROWNIES
This comes from Audra, otherwise known as The Baker Chick. If you haven’t check out her site, you really, really should. (Hint, hint.)
Anyway, Audra write, “I put green vegetables in your brownies - please don’t hate me.” She then goes on to talk about putting zucchini in her brownies. What can I saw, but I love her comments, as well as these brownies.
To view this online (and to check out Audra’s comments), go to http://www.thebakerchick.com/2014/08/fudgy-zucchini-brownies/.
Recipe adapted from: All Recipes
Ingredients
1/2 cup coconut oil (another vegetable oil will work as well)
1 1/2 cups white sugar
2 teaspoons vanilla extract
2 cups all-purpose flour
1/2 cup unsweetened cocoa powder (I used dark)
1 1/2 teaspoons baking soda
1 teaspoon salt
2 cups finely shredded zucchini*
For the Frosting:
5 tablespoons unsweetened cocoa powder
1/4 cup melted butter
2 cups confectioners' sugar
1/4 cup milk
1/2 teaspoon vanilla extract
Instructions
Preheat oven to 350F. Lightly spray or grease a 9x13 baking pan and line the bottom with parchment paper. Set aside.
In a large bowl, whisk together the oil, sugar and vanilla until smooth and well-combined. Sprinkle the flour, cocoa powder, soda and salt over the wet ingredients and stir until just incorporated. (The batter will be dry at this point- worry.)
Fold in the zucchini and mix for just a few seconds or until batter is well combined.
Spread into the prepared pan and bake for 25-30 minutes or until a cake tester inserted into the middle of the pan comes out with a few moist crumbs.
Allow brownies to cool completely before frosting.
For the frosting:
In a medium-large bowl, stir together the butter and cocoa powder until smooth. Add the powdered sugar, 1/2 cup at a time, alternating with the milk. Stir in the vanilla.
Spread frosting over cooled brownies and enjoy!
Notes
*Finely shredding the zucchini helps it release more liquid leading to the right texture of brownies. If your batter seems extremely dry after combining all the ingredients, your zucchini may be on the dry side. You can add a tablespoon of water at a time until the batter comes together. The zucchini will release a lot of water during baking and help bind the brownies and give them their rich and fudgy texture!
FLOURLESS BLACK BEAN BROWNIES
This recipe comes from Kaleigh McMordie, MCN, RDN, LD, who, besides running her own site (Lively Table), writes on VeryWellFit.
For this recipe, Kaleigh wrote, “If you have a sweet tooth, you may be used to eating dessert most days. Sometimes fruit or a fruit salad will do for a light dessert. Other days, you just need a brownie.
“Baked goods like brownies are often high in sodium, even though they don’t taste salty. Between leaveners like baking soda and baking powder, salted butter, and added salt, brownies and other baked goods can be sneaky sources of sodium! If you bake your own brownies at home, you can control the amount of sodium-containing ingredients for a better alternative.
“The secret to these flourless brownies is a can of low sodium black beans.Before you write them off, give them a try! Blending up black beans in a high-powered blender or food processor makes them nice and smooth, and when baked into brownies, gives them a nice chewy texture without any flour. They also add in extra fiber, iron, and folate.”
Total Time: 35 minutes; Prep Time: 10 minutes; Cook Time: 25 minutes; Servings: 16 (2-inch square each).
To view this online, click here.
Ingredients
1 (15 ounce) can low sodium black beans, drained and rinsed
2 large eggs
1/2 cup sugar
1/4 cup cocoa powder
1/2 teaspoon instant coffee granules
1/2 teaspoon baking powder
1 teaspoon vanilla
1/4 cup chopped dark chocolate, melted and slightly cooled
1/2 cup dark chocolate chips or chunks
Preparation
Heat oven to 350F. Line an 8x8" baking dish with parchment or spray with oil.
Blend all ingredients except for unmelted chocolate in a high powered blender until smooth, 1 to 2 minutes.
Stir in chocolate and pour into prepared pan. Bake 20 to 25 minutes.
Ingredient Variations and Substitutions
Use all chocolate chips if you don’t have a dark chocolate bar.
Cocoa powder, melted dark chocolate, and chocolate chips gives these brownies lots of rich chocolate flavor with a little boost from coffee granules.
If you don’t have the coffee granules don’t worry—you can leave them out and you’ll still have delicious chocolatey brownies!
Cooking and Serving Tips
Avoid over-cooking—the designated time should be just about enough, but you can check before removing from the oven. Brownies shouldn't be overly dry.
Store leftovers in the refrigerator and heat for 20 to 30 seconds in the microwave before serving.
DOUBLE CHOCOLATE BROWNIES
This recipe begins, “Applesauce replaces part of the fat, Equal all of the sugar, plus you get double the chocolate flavor with both cocoa and chocolate chips – so who can resist these delicious brownies?”
Recipe Yield: Yield: 16 brownies
Source: Equal
Recipe and image appear courtesy of Equal.
View this online at https://diabeticgourmet.com/diabetic-recipe/double-chocolate-brownies.
Ingredients
6 tablespoons stick butter, softened
1/2 cup unsweetened applesauce
2 eggs
1 teaspoon vanilla
3/4 cup all-purpose flour
1 cup Equal Spoonful*
1/2 cup semi-sweet chocolate chips or mini chocolate chips
6 tablespoons unsweetened cocoa
1 teaspoon baking powder
1/4 teaspoon salt
Optional: Chopped Walnuts
* May substitute 24 packets Equal sweetener
Directions
Beat butter, applesauce, eggs, and vanilla until blended. Stir in combined flour, Equal, chocolate chips, cocoa, baking powder, nuts (optional) and salt until blended.
Spread batter in sprayed 8-inch square baking pan. Bake in a preheated 350F oven 18 to 20 minutes or until top springs back when gently touched. Cool completely on wire rack. Cut into squares.
Store in airtight containers at room temperature.
Nutritional Information Per Serving: Calories: 105; Fat: 7 g; Sodium: 77 mg; Cholesterol: 38 mg; Protein: 2 g; Carbohydrates: 10 g
Diabetic Exchanges: 1 starch, 1 fat
EASY CHOCOLATE SAUCEPAN BROWNIES
This is from Diana Rattray on The Spruce Eats. Diana wrote, “Chocolate saucepan brownies are a quick, super-easy and delicious preparation. Just melt the butter and chocolate, beat in the sugar, eggs, and dry ingredients, then bake. That's all there is to it!”
Total: 35 mins; Prep: 10 mins; Cook: 25 mins; Yield: 16 Brownies (16 servings)
To view this yummy brownie online, click here.
Ingredients
6 tablespoons butter
2 ounces unsweetened chocolate
1/2 teaspoon vanilla
1 cup sugar
2 large eggs
3/4 cup all-purpose flour
1/4 teaspoon baking powder
1/4 teaspoon salt
Optional: 1/2 cup chopped pecans or walnuts
Directions
Heat oven to 325 F. Grease and flour an 8-inch square baking pan.
In a saucepan over low heat, melt the butter and chocolate, stirring constantly. Remove from heat and let cool. With a whisk, beat in the vanilla and sugar. Whisk in eggs, one at a time, beating well after each addition.
Stir flour, measure into a small bowl, and stir in the baking powder and salt, blending well. With a wooden spoon, stir the flour mixture into the first mixture.
Stir in the chopped nuts, if using, blending well. Spoon into the prepared pan and spread evenly.
Bake the brownies for about 25 minutes.
Recipe Variations
Add chocolate chips or white chocolate chips
MARBLED PUMPKIN BROWNIES
This comes from the infamous long-since-forgotten email list. Makes 10 servings.
Ingredients
1/2 cup unsalted butter, softened
1 cup brown sugar, packed
1 large egg
1 teaspoon vanilla extract
1 cup flour
1 teaspoon baking powder
3/4 teaspoon ground cinnamon
1/4 teaspoon ground ginger
1/8 teaspoon ground cloves
1/4 teaspoon salt
3/4 cup canned pumpkin
1/2 cup coarsely chopped pecans
1/4 cup cream cheese, softened
2 tablespoons sugar
1 egg yolk
2 teaspoons whipping cream
1/2 teaspoon vanilla extract
vanilla ice cream, optional
caramel sauce, warmed, optional
Directions
Preheat oven to 350 degrees F. Butter and flour 8-inch square glass baking dish.
Beat butter in large bowl until fluffy. Gradually add brown sugar and beat until well blended, about 2 minutes. Add 1 egg and 1 teaspoon vanilla and beat to blend. Add flour, baking powder, spices and salt and beat until well mixed.
Beat in pumpkin. Stir in nuts. Spread batter in prepared pan (batter will be thick).
Mix cream cheese, 2 tablespoons sugar, egg yolk, whipping cream and 1/2 teaspoon vanilla in bowl to blend. Drop cream cheese mixture by heaping tablespoons on top of the pumpkin batter.
Using small knife, gently swirl cream cheese mixture into batter, creating marbled pattern. Bake about 35 minutes or until tester inserted into center comes out clean and top is firm.
Cool. Cover with foil and let stand at room temperature. Reheat covered in 350 degree oven for 15 minutes before serving. Cut warm brownies into squares and serve topped with a scoop of ice cream, drizzled with caramel sauce if desired.
ESPRESSO BROWNIES
This comes from Giada De Laurentiis of The Food Network’s Everyday Italian.
Total: 1 hr 17 min; Active: 12 min; Yield: 36 bite-size brownies; Level: Easy
To view this online, go to http://www.foodnetwork.com/recipes/giada-de-laurentiis/espresso-brownies-recipe.
Ingredients
Nonstick vegetable oil cooking spray
1/3 cup plus 2 tablespoons water
1/3 cup vegetable oil
2 large eggs
2 tablespoons plus 2 teaspoons espresso powder
1 (19.8-ounce) box brownie mix (recommended: Duncan Hines)
3/4 cup semisweet chocolate chips
1 teaspoon vanilla extract
1 1/2 cups powdered sugar
1 tablespoon unsalted butter, room temperature
Directions
Preheat oven to 350 degrees F.
Spray a 9 by 13-inch baking pan with nonstick spray. Whisk 1/3 cup of water, oil, eggs, and 2 tablespoons espresso powder in a large bowl to blend. Add the brownie mix. Stir until well blended. Stir in the chocolate chips. Transfer the batter to the prepared baking pan. Bake until a toothpick inserted into the center of the brownies comes out with a few moist crumbs attached, about 35 minutes. Cool completely.
Meanwhile, dissolve the remaining 2 teaspoons of espresso powder in the remaining 2 tablespoons of water in a medium bowl. Whisk in the vanilla. Add the powdered sugar and butter and whisk until smooth. Pour the glaze over the brownies. Refrigerate until the glaze is set. Cut into bite-size pieces. Arrange the brownies on a platter and serve.
Tuesday, June 9, 2020
Taco Tuesday
It's time for another Taco Tuesday. Today's offerings include Tacos with Roasted Potatoes, Squash and Peppers and Banana Chocolate Tacos. Enjoy!
ROASTED TOMATILLO AND BLACK BEAN TACOS
This yummy recipe was updated on the Vegetarian Times website on April 30, 2020. It begins, “To prepare fresh tomatillos, strip off the husks and rinse under warm water to remove any sticky sap clinging to the skin.”
Makes 4 servings
To view this online, go to https://www.vegetariantimes.com/recipes/roasted-tomatillo-and-black-bean-tacos-recipe.
Ingredients
Ingredients
3/4 lb. fresh whole tomatillos, husks removed
1 small onion, cut into 1/2-inch pieces (1 cup)
1 small red bell pepper, cut into 1/2-inch pieces (1 cup)
3 large cloves garlic, peeled
3 Tbs. coarsely chopped cilantro, divided
1 1/2 tsp. minced jalapeno pepper
1 cup canned black beans, rinsed and drained
4 6-inch corn tortillas, warmed
1 small avocado, cut into 1/4-inch-thick slices
2 Tbs. queso fresco or feta cheese
1/4 cup frozen corn kernels, thawed, optional
1/4 cup low-fat sour cream, optional
Preparation
Preheat oven to broil. Place oven rack 3 inches from heat source. Coat baking sheet with cooking spray, and spread tomatillos, onion, red bell pepper, and garlic on prepared baking sheet. Broil 12 minutes, or until tomatillos are blistered and charred, and onion and bell pepper are softened and charred, tossing once halfway through cooking time.
Pulse garlic, 1 Tbs. cilantro, jalapeño, and tomatillos 10 times in food processor, or until chunky. Season with salt and pepper.
Toss 1/4 cup tomatillo sauce with black beans, red bell pepper, and onion.
Fill tortillas with black bean mixture, avocado, and queso fresco. Garnish with remaining cilantro and corn kernels, if desired. Serve remaining tomatillo sauce and sour cream, if desired, on side.
BLACK BEAN & TOASTED CORN TACOS
This yummy recipe was updated on the Vegetarian Times website on July 28, 2019. It begins, "Surprise! These brown-bag-friendly tacos are just as good chilled as they are served hot."
Time: 30 minutes; Servings: 4
This can be viewed online at https://www.vegetariantimes.com/recipes/black-bean-toasted-corn-tacos.
Ingredients
1 cup cooked black beans
1/2 cup prepared salsa
2 cloves garlic, minced (2 tsp.)
2 1/2 tsp. ground cumin, divided
1 cup frozen corn kernels, thawed
1/4 tsp. ground black pepper
4 6-inch corn tortillas
12 baby spinach leaves
1/2 cup jarred roasted red pepper strips
1/4 cup coarsely chopped cilantro
2 small green onions, finely chopped (1/4 cup)
1/4 cup crumbled cotija or feta cheese, optional
Preparation
Bring beans, salsa, garlic, and 1 tsp. cumin to a simmer in saucepan. Reduce heat to medium low, and cook 5 to 6 minutes, or until soft. Remove from heat, and mash with fork to crush beans for creamier filling, if desired.
Heat skillet over medium-high heat, and coat with olive oil cooking spray. Wrap corn in paper towels, and squeeze out excess water. Add corn to skillet in single layer, and sprinkle with remaining 1 1/2 tsp. cumin, black pepper, and cayenne pepper to taste. Cook 5 to 10 minutes, or until golden and crispy, stirring frequently.
Preheat oven or toaster oven to 350°F. Toast tortillas in toaster oven 1 minute to soften. Alternately, bake tortillas on taco baking rack in oven 7 to 10 minutes, or until crisp. Fill each tortilla with 1/4 cup beans, 1/4 cup corn, 3 spinach leaves, red pepper strips, cilantro, and green onions. Top each taco with 1 Tbs. cheese, if using. Serve immediately, or pack into lunch container, and chill.
BLACK BEAN TACOS WITH AVOCADO AND SPICY ONIONS
This is from Melissa Clark in The New York Times cooking e-newsletter. Melissa wrote, “Spicy pickled onions add brightness and tang to these hearty black bean tacos. The filling is a bit like chili but without the tomato, and perfect to wrap up in a tortilla. You can make the black beans up to 5 days ahead; they even freeze well. Then just warm them up, along with the tortillas, right before serving. The spicy onions will last for weeks in the fridge. Use them on everything: soups, salads, even grilled cheese sandwiches.”
Yield: 4 servings; Time: 45 minutes
This was featured in “The Meat-Lover’s Guide to Eating Less Meat”, and can be viewed online at https://cooking.nytimes.com/recipes/1020744-black-bean-tacos-with-avocado-and-spicy-onions.
Ingredients
For the Spicy Onions:
1 lime
1 small red onion or large shallot, thinly sliced
1 jalapeño, seeded and thinly sliced
Large pinch of fine sea salt
Small pinch of granulated sugar
For the Black Beans
2 tablespoons olive oil, plus more as needed
1 large onion, chopped
1/2 cup diced red or green bell pepper
2 garlic cloves, minced
1 jalapeño, seeded and minced
1 tablespoon tomato paste
1/2 tablespoon chili powder
1/2 teaspoon dried oregano
1/2 teaspoon ground cumin
2 (15-ounce) cans black beans, drained and rinsed
Fine sea salt
Corn tortillas, warmed
1 avocado, peeled, pitted and sliced
Fresh cilantro, salsa and sour cream, for garnish (optional)
Preparation
Make the spicy onions: Squeeze the lime into a bowl and add the onion or shallot, jalapeño, salt and sugar to the juice. Set aside while you make the black beans.
Prepare the beans: Heat a large skillet, then add 2 tablespoons oil. When oil is hot, add the onion and bell pepper and sauté until soft and golden, about 10 minutes. If the pan looks dry, drizzle in a little more oil.
Add the garlic and jalapeño and sauté until fragrant, 1 minute. Stir in tomato paste, chili powder, oregano and cumin, and sauté until fragrant. Add the beans and a few large pinches of salt and let simmer until the flavors meld, about 15 minutes.
Taste and add more salt, chili powder and oregano to taste. Serve beans with tortillas and avocado and top with the pickled onions and jalapeño and some of their liquid, adding any of the garnishes you like.
TACOS WITH ROASTED POTATOES, SQUASH AND PEPPERS (RAJAS)
This comes from Martha Rose Shulman in The New York Times cooking e-newsletter. Martha wrote, "You can turn the heat up or down on this taco, depending on your taste for spiciness. Season the potatoes, onions and squash before roasting. A comforting filling that you can heat up or tone down, depending on your taste for spicy. If you like heat, use a preponderance of poblanos and Anaheims for your peppers; if not, use more bell peppers. I season the potatoes, onions and squash with cumin and chili powder before I roast them, and serve the tacos with a cooked salsa ranchera." Yield: Serves 4; Time: 40 minutes.
This was featured in "Vegetarian Taco Night" and can be viewed online here.
Ingredients
1 pound potatoes, such as Yukon golds, cut into 1-inch chunks
Salt to taste
1 teaspoon lightly toasted cumin seeds, ground
1 teaspoon mild chili powder
2 tablespoons extra-virgin olive oil
1/2 pound summer squash, preferably a dense squash like Ronde de Nice, cut into 1-inch chunks
1 medium red onion, cut in half lengthwise and sliced in half-moons
1 pound mixed sweet and hot peppers (such as a mix of poblanos and bell peppers), roasted, peeled, seeded and cut in thin 2-inch strips
8 warm corn tortillas
1 recipe salsa ranchera (without chipotles)
3 ounces goat cheese (about 3/4 cup crumbled)
Preparation
Preheat oven to 425 degrees. Line 2 baking sheets with parchment. Place potatoes on one baking sheet and toss with salt to taste, 3/4 teaspoon each of the ground cumin and chili powder, and 1 tablespoon of the olive oil. Spread in an even layer.
Place squash and onion slices on other parchment-covered baking sheet and toss with the remaining olive oil, salt to taste, cumin and chili powder.
Depending on the size of your oven, roast vegetables together or separately on the middle rack. Roast potatoes for 20 to 25 minutes, stirring after 10 minutes, or until lightly browned and tender all the way through. Remove from oven and transfer to a large bowl. Roast squash and onions for about 15 minutes, stirring after 10 minutes, until tender and lightly colored. Remove from oven and add to bowl with potatoes. Add pepper strips (rajas) and toss together. Season to taste with salt, and add more chili powder if desired. Keep warm.
Spoon filling onto warm tortillas and add a generous spoonful of salsa. Top with goat cheese and serve.
BANANA CHOCOLATE TACOS
Chocolate? Bananas? On tacos? Sure, why not? This one is from the May 2016 issue of Runner’s World, and begins, “This taco is a smart dessert choice as research shows dark chocolate can improve brain functioning. Each bite also has the carbs needed to restock your muscles after a spirited run. Plus, ricotta is rich in whey protein to make it easier to build stronger muscles.”
This can be found here.
Ingredients
1 cup part-skim ricotta cheese
2 Tbsp. almond butter
1 Tbsp. maple syrup
1–2 tsp. orange zest
1 tsp. vanilla extract
2 oz. chopped dark chocolate
1/2 tsp. cinnamon
4 small bananas, sliced into 1/2" pieces
4 small (6") whole-wheat tortillas, heated according to package
1/4 cup unsweetened toasted coconut flakes
Instructions
Stir together ricotta, almond butter, syrup, orange zest and vanilla.
Place chocolate in a microwave-safe bowl and heat on high in 20-second intervals, stirring between each interval, until chocolate is melted. Stir in cinnamon.
Spread ricotta mixture on tortillas and top with banana. Drizzle chocolate sauce over top and sprinkle on coconut flakes. Serves 4.
Nutrition Information: Calories per serving: 439; Protein: 14 g; Carbs: 54 g; Fiber: 13 g; Total fat: 20 g; Saturated fat: 9.5 g; Sodium: 342 mg.
TACO SALAD WITH CUMIN DRESSING
Recipe Yield: Servings: 8
Source: The Diabetic Newsletter
View this online at https://diabeticgourmet.com/diabetic-recipes/taco-salad-with-cumin-dressing.
Ingredients
8 tortillas
1 teaspoon powdered mustard
2 tablespoons Parmesan cheese, grated
1 teaspoon ground cumin
8 cups romaine lettuce
1/2 cup water
1/2 teaspoon salt
4 tablespoons vegetable oil
4 tablespoons red wine vinegar
4 cups turkey, chopped and cooked
1/4 teaspoon black pepper
1 teaspoon cumin seeds
1/4 teaspoon garlic powder
6 large ripe tomatoes, chopped
4 teaspoons lemon juice
2 cups cheddar cheese, grated
Directions
Toast the tortillas on a baking sheet in a 400F oven for about 10 minutes.
While hot, sprinkle on the Parmesan cheese.
Cool and break into bite-size pieces.
Chop the lettuce and arrange it in the bottom of a salad bowl.
Make the cumin dressing by combining the salt, vinegar, pepper, garlic powder, lemon juice, mustard, cumin, water and oil in a bowl or jar.
Heat the turkey in a skillet with the cumin seeds.
Sprinkle chunks of turkey over the lettuce.
Add the tomato pieces and cheese.
Pour on the cumin dressing and top with tortilla chips.
Nutritional Information Per Serving: Calories: 205; Fat: 11 g; Protein: 17 g; Carbohydrates: 10 g
Diabetic Exchanges: 1 Fat; 1/2 Bread/Starch; 1/2 Vegetable; 2 Lean Meat
ROASTED TOMATILLO AND BLACK BEAN TACOS
This yummy recipe was updated on the Vegetarian Times website on April 30, 2020. It begins, “To prepare fresh tomatillos, strip off the husks and rinse under warm water to remove any sticky sap clinging to the skin.”
Makes 4 servings
To view this online, go to https://www.vegetariantimes.com/recipes/roasted-tomatillo-and-black-bean-tacos-recipe.
Ingredients
Ingredients
3/4 lb. fresh whole tomatillos, husks removed
1 small onion, cut into 1/2-inch pieces (1 cup)
1 small red bell pepper, cut into 1/2-inch pieces (1 cup)
3 large cloves garlic, peeled
3 Tbs. coarsely chopped cilantro, divided
1 1/2 tsp. minced jalapeno pepper
1 cup canned black beans, rinsed and drained
4 6-inch corn tortillas, warmed
1 small avocado, cut into 1/4-inch-thick slices
2 Tbs. queso fresco or feta cheese
1/4 cup frozen corn kernels, thawed, optional
1/4 cup low-fat sour cream, optional
Preparation
Preheat oven to broil. Place oven rack 3 inches from heat source. Coat baking sheet with cooking spray, and spread tomatillos, onion, red bell pepper, and garlic on prepared baking sheet. Broil 12 minutes, or until tomatillos are blistered and charred, and onion and bell pepper are softened and charred, tossing once halfway through cooking time.
Pulse garlic, 1 Tbs. cilantro, jalapeño, and tomatillos 10 times in food processor, or until chunky. Season with salt and pepper.
Toss 1/4 cup tomatillo sauce with black beans, red bell pepper, and onion.
Fill tortillas with black bean mixture, avocado, and queso fresco. Garnish with remaining cilantro and corn kernels, if desired. Serve remaining tomatillo sauce and sour cream, if desired, on side.
BLACK BEAN & TOASTED CORN TACOS
This yummy recipe was updated on the Vegetarian Times website on July 28, 2019. It begins, "Surprise! These brown-bag-friendly tacos are just as good chilled as they are served hot."
Time: 30 minutes; Servings: 4
This can be viewed online at https://www.vegetariantimes.com/recipes/black-bean-toasted-corn-tacos.
Ingredients
1 cup cooked black beans
1/2 cup prepared salsa
2 cloves garlic, minced (2 tsp.)
2 1/2 tsp. ground cumin, divided
1 cup frozen corn kernels, thawed
1/4 tsp. ground black pepper
4 6-inch corn tortillas
12 baby spinach leaves
1/2 cup jarred roasted red pepper strips
1/4 cup coarsely chopped cilantro
2 small green onions, finely chopped (1/4 cup)
1/4 cup crumbled cotija or feta cheese, optional
Preparation
Bring beans, salsa, garlic, and 1 tsp. cumin to a simmer in saucepan. Reduce heat to medium low, and cook 5 to 6 minutes, or until soft. Remove from heat, and mash with fork to crush beans for creamier filling, if desired.
Heat skillet over medium-high heat, and coat with olive oil cooking spray. Wrap corn in paper towels, and squeeze out excess water. Add corn to skillet in single layer, and sprinkle with remaining 1 1/2 tsp. cumin, black pepper, and cayenne pepper to taste. Cook 5 to 10 minutes, or until golden and crispy, stirring frequently.
Preheat oven or toaster oven to 350°F. Toast tortillas in toaster oven 1 minute to soften. Alternately, bake tortillas on taco baking rack in oven 7 to 10 minutes, or until crisp. Fill each tortilla with 1/4 cup beans, 1/4 cup corn, 3 spinach leaves, red pepper strips, cilantro, and green onions. Top each taco with 1 Tbs. cheese, if using. Serve immediately, or pack into lunch container, and chill.
BLACK BEAN TACOS WITH AVOCADO AND SPICY ONIONS
This is from Melissa Clark in The New York Times cooking e-newsletter. Melissa wrote, “Spicy pickled onions add brightness and tang to these hearty black bean tacos. The filling is a bit like chili but without the tomato, and perfect to wrap up in a tortilla. You can make the black beans up to 5 days ahead; they even freeze well. Then just warm them up, along with the tortillas, right before serving. The spicy onions will last for weeks in the fridge. Use them on everything: soups, salads, even grilled cheese sandwiches.”
Yield: 4 servings; Time: 45 minutes
This was featured in “The Meat-Lover’s Guide to Eating Less Meat”, and can be viewed online at https://cooking.nytimes.com/recipes/1020744-black-bean-tacos-with-avocado-and-spicy-onions.
Ingredients
For the Spicy Onions:
1 lime
1 small red onion or large shallot, thinly sliced
1 jalapeño, seeded and thinly sliced
Large pinch of fine sea salt
Small pinch of granulated sugar
For the Black Beans
2 tablespoons olive oil, plus more as needed
1 large onion, chopped
1/2 cup diced red or green bell pepper
2 garlic cloves, minced
1 jalapeño, seeded and minced
1 tablespoon tomato paste
1/2 tablespoon chili powder
1/2 teaspoon dried oregano
1/2 teaspoon ground cumin
2 (15-ounce) cans black beans, drained and rinsed
Fine sea salt
Corn tortillas, warmed
1 avocado, peeled, pitted and sliced
Fresh cilantro, salsa and sour cream, for garnish (optional)
Preparation
Make the spicy onions: Squeeze the lime into a bowl and add the onion or shallot, jalapeño, salt and sugar to the juice. Set aside while you make the black beans.
Prepare the beans: Heat a large skillet, then add 2 tablespoons oil. When oil is hot, add the onion and bell pepper and sauté until soft and golden, about 10 minutes. If the pan looks dry, drizzle in a little more oil.
Add the garlic and jalapeño and sauté until fragrant, 1 minute. Stir in tomato paste, chili powder, oregano and cumin, and sauté until fragrant. Add the beans and a few large pinches of salt and let simmer until the flavors meld, about 15 minutes.
Taste and add more salt, chili powder and oregano to taste. Serve beans with tortillas and avocado and top with the pickled onions and jalapeño and some of their liquid, adding any of the garnishes you like.
TACOS WITH ROASTED POTATOES, SQUASH AND PEPPERS (RAJAS)
This comes from Martha Rose Shulman in The New York Times cooking e-newsletter. Martha wrote, "You can turn the heat up or down on this taco, depending on your taste for spiciness. Season the potatoes, onions and squash before roasting. A comforting filling that you can heat up or tone down, depending on your taste for spicy. If you like heat, use a preponderance of poblanos and Anaheims for your peppers; if not, use more bell peppers. I season the potatoes, onions and squash with cumin and chili powder before I roast them, and serve the tacos with a cooked salsa ranchera." Yield: Serves 4; Time: 40 minutes.
This was featured in "Vegetarian Taco Night" and can be viewed online here.
Ingredients
1 pound potatoes, such as Yukon golds, cut into 1-inch chunks
Salt to taste
1 teaspoon lightly toasted cumin seeds, ground
1 teaspoon mild chili powder
2 tablespoons extra-virgin olive oil
1/2 pound summer squash, preferably a dense squash like Ronde de Nice, cut into 1-inch chunks
1 medium red onion, cut in half lengthwise and sliced in half-moons
1 pound mixed sweet and hot peppers (such as a mix of poblanos and bell peppers), roasted, peeled, seeded and cut in thin 2-inch strips
8 warm corn tortillas
1 recipe salsa ranchera (without chipotles)
3 ounces goat cheese (about 3/4 cup crumbled)
Preparation
Preheat oven to 425 degrees. Line 2 baking sheets with parchment. Place potatoes on one baking sheet and toss with salt to taste, 3/4 teaspoon each of the ground cumin and chili powder, and 1 tablespoon of the olive oil. Spread in an even layer.
Place squash and onion slices on other parchment-covered baking sheet and toss with the remaining olive oil, salt to taste, cumin and chili powder.
Depending on the size of your oven, roast vegetables together or separately on the middle rack. Roast potatoes for 20 to 25 minutes, stirring after 10 minutes, or until lightly browned and tender all the way through. Remove from oven and transfer to a large bowl. Roast squash and onions for about 15 minutes, stirring after 10 minutes, until tender and lightly colored. Remove from oven and add to bowl with potatoes. Add pepper strips (rajas) and toss together. Season to taste with salt, and add more chili powder if desired. Keep warm.
Spoon filling onto warm tortillas and add a generous spoonful of salsa. Top with goat cheese and serve.
BANANA CHOCOLATE TACOS
Chocolate? Bananas? On tacos? Sure, why not? This one is from the May 2016 issue of Runner’s World, and begins, “This taco is a smart dessert choice as research shows dark chocolate can improve brain functioning. Each bite also has the carbs needed to restock your muscles after a spirited run. Plus, ricotta is rich in whey protein to make it easier to build stronger muscles.”
This can be found here.
Ingredients
1 cup part-skim ricotta cheese
2 Tbsp. almond butter
1 Tbsp. maple syrup
1–2 tsp. orange zest
1 tsp. vanilla extract
2 oz. chopped dark chocolate
1/2 tsp. cinnamon
4 small bananas, sliced into 1/2" pieces
4 small (6") whole-wheat tortillas, heated according to package
1/4 cup unsweetened toasted coconut flakes
Instructions
Stir together ricotta, almond butter, syrup, orange zest and vanilla.
Place chocolate in a microwave-safe bowl and heat on high in 20-second intervals, stirring between each interval, until chocolate is melted. Stir in cinnamon.
Spread ricotta mixture on tortillas and top with banana. Drizzle chocolate sauce over top and sprinkle on coconut flakes. Serves 4.
Nutrition Information: Calories per serving: 439; Protein: 14 g; Carbs: 54 g; Fiber: 13 g; Total fat: 20 g; Saturated fat: 9.5 g; Sodium: 342 mg.
TACO SALAD WITH CUMIN DRESSING
Recipe Yield: Servings: 8
Source: The Diabetic Newsletter
View this online at https://diabeticgourmet.com/diabetic-recipes/taco-salad-with-cumin-dressing.
Ingredients
8 tortillas
1 teaspoon powdered mustard
2 tablespoons Parmesan cheese, grated
1 teaspoon ground cumin
8 cups romaine lettuce
1/2 cup water
1/2 teaspoon salt
4 tablespoons vegetable oil
4 tablespoons red wine vinegar
4 cups turkey, chopped and cooked
1/4 teaspoon black pepper
1 teaspoon cumin seeds
1/4 teaspoon garlic powder
6 large ripe tomatoes, chopped
4 teaspoons lemon juice
2 cups cheddar cheese, grated
Directions
Toast the tortillas on a baking sheet in a 400F oven for about 10 minutes.
While hot, sprinkle on the Parmesan cheese.
Cool and break into bite-size pieces.
Chop the lettuce and arrange it in the bottom of a salad bowl.
Make the cumin dressing by combining the salt, vinegar, pepper, garlic powder, lemon juice, mustard, cumin, water and oil in a bowl or jar.
Heat the turkey in a skillet with the cumin seeds.
Sprinkle chunks of turkey over the lettuce.
Add the tomato pieces and cheese.
Pour on the cumin dressing and top with tortilla chips.
Nutritional Information Per Serving: Calories: 205; Fat: 11 g; Protein: 17 g; Carbohydrates: 10 g
Diabetic Exchanges: 1 Fat; 1/2 Bread/Starch; 1/2 Vegetable; 2 Lean Meat
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