|A complete meal in a tortilla. You can make
soft tacos by wrapping the filling in warm flour tortillas,
or crisp ones, by tucking the filling mixture into store-bought
1 can (15 oz.) reduced sodium black beans.
12-14 (about 3/4 lbs) medium to large California fresh
2 tbsp diced red bell pepper
nonstick cooking spray
1-1 1/2 tbsp. chili powder OR 1 envelope (1 oz.) taco seasoning
1/2 cup water
1/2 cup chopped California walnuts
salt, if desired
8 large flour tortillas, warmed, OR 8 crisp taco shells
1 cup (4 oz.) grated reduced fat cheddar cheese
shredded iceberg lettuce
Drain the beans, rinse them then drain again. Cut the
asparagus into 1 inch pieces; you should have 2-2 1/2 cups.
|Coat a large nonstick skillet with nonstick
cooking spray and place over medium-high heat. Add the asparagus
and pepper. Cook for 4-5 minutes, stirring and tossing frequently.
Stir in the chili powder or taco seasoning, water and beans.
Cover the pan and cook 2 minutes. Add the walnuts and stir
for about 1 minute. Season the mixture with salt to taste,
if desired. Divide the filling among the warm tortillas or
the crisp taco shells, using about 1/3 cup in each taco.
Top the filling with 2 tablespoons grated cheese. If using
warm tortillas, fold them to enclose the filling. Pass salsa
and shredded lettuce at the table, to add to the tacos if
MAKES 8 TACOS, SERVING 4.
507 calories, 25g protein, 20mg cholesterol, 74g carbohydrate,
1086mg sodium, 16g fiber, 4g saturated
fat, 16g total fat, calories from protein 19%, from carbohydrate
58%, from fat 28%.