Quick Taco to Go
Taco to Go
long does it take?
minutes to assemble, three minutes to toast
7-inch soft corn tortilla shell
ounce cheddar cheese, shredded
cup black beans, canned
tablespoon bottled salsa
large leaf of lettuce
to make it:
the tray of a toaster oven with aluminum foil. Place tortilla on tray, and spread
beans and cheese (use soy cheese if you don't eat dairy products) in a line down the center of the tortilla. Toast and remove
from toaster oven. Chop lettuce, and sprinkle lettuce and salsa over the beans
and cheese. When the tortilla is cool enough to handle, take the bottom edge
(one of the sides that runs perpendicular to the line of beans and cheese) and
fold it about two inches over the beans and cheese. This will help prevent dripping
later. Then, fold one of the sides of the tortilla over the bean mixture and
roll it up until you reach the other side. You'll have a tube, closed at
one end and open at the top. Wrap a napkin around the bottom, and eat from the
281, Protein: 15 g, Carbohydrate: 32 g, Fat: 11 g (saturated fat: 6 g), Fiber:
7 g, Sodium: 1226 mg, Vitamin A: 644 IU (80% of the RDA), Vitamin E: 3 mg (36%
of the RDA), Calcium: 314 mg (26% of the RDA), Magnesium: 61 mg (22% of the
RDA), Phosphorus: 344 mg (29% of the RDA), Iron: 2 mg (16% of the RDA)
in it for you?
is part of salt and is used as a preservative in foods like canned beans. Too
much sodium (more than 4,000 mg, or 4 g, a day) can increase your blood pressure,
which can make your heart work too hard.
are a vegetarian's buddy. They have lots of protein, which makes them the
perfect replacement for meat.
tip: Tortilla facts
has it that tortillas were originally developed in Mexico in 10,000 B.C. as
an edible eating utensil. You can find tortillas at the grocery store in the
refrigerator, freezer, or bakery section. Tortillas come in several sizes and
in corn or flour varieties. Corn tortillas tend to be lower in fat and richer
in fiber and other nutrients than flour tortillas.