Baked Tacos

12 25 359
Ingredients Minutes Calories
Prep Cook Servings
5 min 20 min 5
Baked Tacos
Health Highlights

Ingredients


10 small shell(s) Taco shell
1/2 cup Black beans, canned ((rinsed and drained))
227 gm Beef, ground, extra lean (or ground chicken)
1 medium Yellow onion (finely diced)
1/2 package Taco seasoning mix, McCormick
1 can(14oz) Crushed tomatoes canned (oz. diced; with green chilies (undrained))
1/4 cup Beef broth (stock) (or chicken broth)
1/2 cup Cheddar cheese (shredded)
10 tbsp Salsa, ready-to-serve
10 tsp Sour cream, light
2 cup shredded or chopped Iceberg lettuce
1 avocado(s) Avocado (Diced)

Instructions


  1. Rinse and drain the black beans. Set them on a paper towel lined plate to dry.
  2. Preheat oven to 400°. Line 8-10 taco shells along a 9 x 13 inch casserole dish and bake for 5 minutes if using a light colored dish, 3 minutes if using a dark dish.
  3. Meanwhile, cook and crumble the ground beef and diced onions over medium-high heat until softened and cooked through, about 8-10 minutes. Drain grease.
  4. Add taco seasoning, undrained diced tomatoes, and beef broth. Bring to a boil and let it reduce for 1-2 minutes, then reduce to a simmer. Stir in the softened cream cheese until melted and combined. By now mostly of the liquid should be evaporated, with just enough moisture to ensure the meat isn't dry.
  5. Spoon black beans onto the bottom of each taco shell, then top with ground beef mixture.
  6. Top with cheese and bake, uncovered, for 7-10 minutes.
  7. Remove from heat and add desired toppings. Serve!

(2 per serving)


Nutrition Facts

Per Portion

Calories 359
Calories from fat 178
Calories from saturated fat 68
Total Fat 19.7 g
Saturated Fat 7.5 g
Trans Fat 0.4 g
Polyunsaturated Fat 2.1 g
Monounsaturated Fat 8.3 g
Cholesterol 54 mg
Sodium 915 mg
Potassium 878 mg
Total Carbohydrate 27.6 g
Dietary Fiber 7.7 g
Sugars 7.2 g
Protein 21.5 g

Dietary servings

Per Portion


Grain 0.3
Meat 0.5
Meat Alternative 0.1
Milk Alternative 0.7
Vegetables 2.1

Energy sources


Pygal26%444.8903092113409135.929615961494150%373.14880882989456282.48213348764824%319.9197698126276131.0435426197452426%50%24%CarbohydratesFatProtein

Meal Type(s)





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