Taco Tuesday

It's time for another Taco Tuesday. Today's offerings include Gluten-Free Egg and Black Bean Breakfast Tacos and Ice Cream Tacos. (Yes, you read that right!) Enjoy!

TASTY BLACK BEANS AND CORN TACOS

This also comes from Vegetarian Times, and begins, "Filled with beans and vegetables, these healthful tacos will be a kid's favorite." Makes 12 tacos.

To view this online, click here.

Ingredients:

Black Beans and Corn Filling

1 15-oz. can black beans, drained and rinsed

1 medium-sized zucchini, diced

1 cup frozen corn kernels

1/2 cup mild enchilada sauce

Tortillas

12 6- to 8-inch corn or flour tortillas

Toppings, Optional

Note: No toppings were listed, but I would suggest shredded cheese, lettuce, tomatoes, and/or sour cream. A diced avocado would be nice, too. Or if there's something else that you love to top your tacos with, go for it! Just one thing: Enjoy!

Instructions:

To make Black Beans and Corn Filling: Put all ingredients into a saucepan. Bring to a boil over medium-high heat. Reduce heat to low. Cover, and cook for approximately 8 to 10 minutes, stirring often, until heated through.

To prepare Tortillas: Preheat a cast-iron skillet or griddle on stove over medium-high heat. Lay tortillas in single layer on skillet or griddle for about 10 seconds. Turn and warm other side. Remove from heat, and wrap in a napkin or dishcloth until ready to assemble tacos.

To assemble, set a tortilla on a plate, and spoon on some filling. Top as desired, roll up and eat.

Nutrition Information: Calories: 100; Protein: 4 g; Total Fat: 1 g; Saturated Fat: g; Carbohydrates: 22 g; Cholesterol: mg; Sodium: 170 mg; Fiber: 4 g; Sugar: 1 g

SNAPPY TACOS

This is another good taco recipe from Vegetarian Times. This one begins, "Just two of these tacos provide nearly all the soy protein of the daily FDA recommendation of 25 grams." Yield: Serves 4.

To view this online, click here.

Ingredients:

4 tsp. vegetable oil

1 medium onion, finely chopped

3 cloves garlic, minced

12-oz. pkg. soy crumbles, plain or taco-flavored

1/4 cup dark beer (see Note

1/2 cup low-sodium vegetable broth

2 tsp. chili powder

1 tsp. dried oregano

2 large jalapeno peppers, seeded and finely chopped

1/2 cup salsa, drained

1/2 cup chopped cilantro

8 taco shells

Garnishes: See my note under Toppings for the Tasty Black Beans & Corn Tacos, above.

Note: If you - like me - don't have dark beer (or any beer, for that matter), I suggest simply increasing the low-sodium vegetable broth to 3/4 cup

Instructions:

In large nonstick skillet, heat 2 teaspoons oil over medium-high heat. Add 1⁄4 cup onion and 1⁄4 teaspoon garlic and cook, stirring often, until onion is softened, 2 to 3 minutes. Reduce heat and mix in soy crumbles, beer and broth. Reduce heat and simmer until liquid has almost evaporated, about 8 minutes. Transfer mixture to plate and set aside. Wipe out skillet.

Heat remaining 2 teaspoons oil in skillet over medium-low heat. Add remaining onion and garlic and cook, stirring often, until onion is softened, about 4 minutes. Add chili powder, oregano and jalapeños, stirring until mixture is fragrant, about 30 seconds. Add reserved crumbles, salsa and cilantro and stir well. Season to taste with salt and pepper. Cook, stirring occasionally, 3 to 4 minutes.

Spoon 1⁄4 cup filling into each taco shell. Top with some or all garnishes and serve hot.

Nutrition Information: Calories: 302; Protein: 22 g; Total Fat: 11 g; Saturated Fat: 1 g; Carbohydrates: 28 g; Cholesterol: mg; Sodium: 633 mg; Fiber: 8 g; Sugar: g

ICE CREAM TACOS

I can hear it now: Ice cream tacos??? Are you crazy?

Well, maybe. But this recipe is definitely something that makes for a perfect dessert – especially on Taco Tuesday.

This is from Leah Maroney, who, besides writing for The Spruce Eats, has her own blog, Mini Pie Kitchen.

For this recipe, Leah wrote, “Move over Choco Tacos, these homemade ice cream tacos are in town. You only need flour tortillas, ice cream, and chocolate chips to make these babies a reality.

“Get a little crazy and make your own ice cream or your own waffle cone shells. Or keep it simple and use the store-bought kinds. You really can't go wrong.

“Ice cream tacos are a fun party treat or spin on popular on-the-go ice creams. Just make sure to serve and eat them quickly!”

Total: 4 hrs 35 mins; Prep: 4 hrs 35 mins;Cook: 0 mins; Yield: 6 ice cream tacos (serves 6)

To view this online, click here.

Ingredients

6 flour tortillas (6-inch)

3 tablespoons butter

1 tablespoon sugar

10 ounces semisweet chocolate chips

6 scoops vanilla ice cream (or other ice cream of your choice)

Garnish: sprinkles

Directions

Preheat the oven to 350 F.

Line a baking sheet with parchment paper. Make 6 foil logs that are large enough so that the tortillas can drape over them to form a taco shell shape. Lay them on the parchment paper and drape the tortillas over each log.

Melt the butter in the microwave. Brush the butter over the top of each tortilla. Then sprinkle each tortilla with the sugar.

Place the baking sheet in the oven and bake for about 10 minutes or until lightly browned.

Remove them from the oven and allow to cool. Then place the baking sheet in the freezer for about 15 minutes or until very cold.

Melt the chocolate chips and coconut oil in the microwave in a microwave safe bowl for 30 second increments, stirring in between until it is completely smooth and melted.

Remove the bowl from the microwave and brush the melted chocolate on the inside of each shell until coated. Place the shells back in the freezer and freeze for another 10 to 15 minutes, or until the chocolate has hardened completely.

While the shells are hardening again, take the ice cream out of the freezer and allow it to soften slightly. Fill each shell with a large scoop of ice cream to the top edge of the shell. Squeeze the shell slightly to disperse the ice cream, being careful not to break the shell.

Place it back onto the baking sheet and freeze again for 1 to 2 hours, until very firm.

Reheat the chocolate in 30 second increments until melted. Pour it into a loaf pan. Dip the top of each taco in the chocolate quickly, covering the ice cream and the top edges of the shell. You need to work quickly so that the ice cream does not mess. Spoon more onto the top of the tacos if needed and then sprinkle generously with sprinkles.

Place them back on the parchment paper and freeze again until the chocolate is completely hardened and then serve!

CARROT-AND-BLACK BEAN CRISPY TACOS

This recipe comes from Country Living, and begins, “Dig into vegetarian tacos with tons of fresh flavor.” Total Time: 30 minutes; Prep Time: 30 minutes; Level: Easy; Yield: 4 servings.

To view this online, click here.

Ingredients

3 tbsp. extra-virgin olive oil, divided

1 small onion, chopped

1 poblano pepper, diced

1 tsp. chili powder

1 (15.5-oz.) can black beans, drained and rinsed

1 tbsp. fresh lime juice, plus wedges for serving

Kosher salt

Freshly ground black pepper

1/2 lb. medium carrots, cut into 3" to 4" sticks

1 tsp. ground cumin

8 whole-grain taco shells, warmed

Sliced avocado, crumbled queso fresco, and chopped fresh cilantro and radishes, for serving

Directions

Preheat oven to 450 degrees F. Heat 1 1/2 tablespoons oil in a medium saucepan over medium-high heat. Add onion and pepper and cook, stirring occasionally, until tender, 4to 6 minutes. Add chili powder and cook, stirring, until fragrant, 30 seconds. Add black beans and 1/3 cup water. Reduce heat to medium-low and cook, stirring occasionally, until thickened, 4 to 6 minutes. Mash beans with the back of the spoon until thick. Stir in lime juice. Season with salt and pepper.

Meanwhile, toss carrots with cumin and 1 1/2 tablespoons oil on a rimmed baking sheet. Season with salt and pepper. Roast, turning once, until just tender, 10 to 12 minutes.

Divide beans and carrots between taco shells. Top with avocado, queso fresco, cilantro, and radishes. Serve with lime wedges alongside.

PER SERVING: protein: 8 g; fat: 17 g; carbohydrate: 42 g; fiber: 10 g; sodium: 261 mg; cholesterol: 0 mg; calories: 334.

GLUTEN-FREE EGG AND BLACK BEAN BREAKFAST TACOS

This comes from Kaleigh McMordie, MCN, RDN, LD at VeryWellFit. Kaleigh wrote, “Did you know that corn tortillas are actually considered a whole grain? They are also low in sodium, so they make a great base for healthy breakfast tacos.

“Fried potatoes, meats like bacon and sausage, and cheese can quickly add up when it comes to sodium and saturated fat. These tacos have none of that. Instead, try adding sauteed vegetables, beans, and creamy avocado to your eggs for healthy and flavorful tacos that will have you feeling good all morning long.

“These breakfast tacos are gluten-free and vegetarian, and can be made dairy-free if you leave out the milk or use a milk substitute. If you have other vegetables that need to be used up, feel free to add them in with the onions and jalapeno. Top with your favorite salsa for a flavorful and delicious breakfast.”

Prep Time: 10 minutes; Cook Time: 10 minutes; Total Time: 20 minutes; Servings: 2 (1 taco each).

To view this recipe online, click here.

Ingredients

olive oil spray

2 tablespoons onion, diced

1 tablespoon jalapeno, diced

1/4 cup low sodium black beans

1 large egg

1 tablespoon skim milk

2 corn tortillas

1/4 small avocado, sliced

1 tablespoon cilantro

Directions

Heat a small nonstick skillet over medium heat and spray with oil. Add onions and jalapeno and cook, stirring, until softened, about three minutes. Add black beans and continue cooking until heated through. Remove from skillet and wipe clean.

Turn heat to low and spray skillet with oil again. Whisk together egg and milk. Pour into pan and cook, stirring, until eggs are set.

In a separate pan, heat tortillas over low heat. Divide eggs and bean mixture between the tortillas. Top with avocado and cilantro. Serve.

Ingredient Variations and Substitutions

You can use egg whites or egg substitute in place of the egg for a lower-fat version.

Cooking and Serving Tips

Serve with a side of fresh fruit for a balanced meal.

CRISPY THAI ROASTED CAULIFLOWER TACOS [VEGAN, GLUTEN-FREE]

This comes from One Green Planet, and starts off, “These cauliflower tacos are an explosion of flavors and textures that will leave you wanting more. The crispy Thai cauliflower is mellowed by a tasty slaw and the whole taco is tied together with a delightful avocado-lime sauce. These tacos are sure to be crowd pleasers.”

This recipe is: Dairy-Free and Vegan; Serves 4.

To view this online, click here.

Ingredients

For the Tacos:

1 tablespoon red curry paste

1 tablespoon olive oil

1 tablespoon lime juice

4 cups cauliflower florets

2 teaspoon Thai seasoning (see below)

4 small, gluten-free tortillas

For the Slaw:

3 cups purple cabbage, shredded

1 carrot, shredded

3 tablespoon cilantro, coarsely chopped

1 tablespoon flaked toasted coconut

2 teaspoon each extra virgin olive oil and lime juice

1 teaspoon agave

1 jalapeno pepper, thinly sliced

For the Avocado Lime Drizzle:

1 avocado, pitted

1/2 cup cilantro, chopped

1/4 cup water

2 limes, peeled (flesh only – take the skin and white bits off with a knife)

For the Thai Seasoning:

2 teaspoons ground cumin

1 teaspoon ground black pepper

1 teaspoon paprika

1 teaspoon chili powder

1 teaspoon dried lemon zest

1 teaspoon garlic powder

1 teaspoon onion powder

1 teaspoon powdered ginger

1 teaspoon ground coriander

A few pinches of dried chili flakes

Preparation

Preheat the oven to 400°F.

In a bowl, whisk together the curry paste, olive oil, and lime juice to make a thinner paste.

Toss the cauliflower in the mixture and stir it to coat.

In a small jar, combine all spices for the Thai seasoning and shake them together to blend.

Sprinkle 2 teaspoons of the Thai seasoning over the cauliflower and stir it to coat.

Line a baking sheet with foil and scatter the cauliflower florets in a single layer.

Roast them for 15-20 minutes or until they are crispy.

Meanwhile, combine all ingredients for the cabbage slaw in a large bowl.

Stir the olive oil, lime juice, and agave together. Then, pour it over the slaw and stir everything in.

In a blender, puree all ingredients for the avocado drizzle. Transfer it to a bottle with a squeeze top, or a sealed jar as you’ll have extra to store in the fridge.

When the cauliflower is ready, remove it from the oven.

Divide the cabbage slaw between 3-4 tortillas, then evenly distribute the roasted cauliflower. Drizzle the tacos with avocado sauce and garnish with additional cilantro and toasted coconut if desired.