Tacos

These hard shell burritos—best enjoyed on a Tuesday—are one of our favorite Mexican dishes. Their small size and limitless variety of toppings, sauces, shells, and fillings make them fun to prepare and eat.

STEP ONE – Preparations

  1. Get out a glass measuring cup, a medium pot, and a small pot.
  2. Get out two small mixing bowls.

STEP TWO – Make the Fillings

Spanish Rice Ingredients:

1 tablespoon olive oil
1 cup medium-grain rice
¼ cup minced onion
1 garlic minced clove
1 ½ cups vegetable broth
1 tablespoon tomato paste
1 teaspoon fine sea salt
½ teaspoon chili flakes

Instructions:

  1. In the glass measuring cup, microwave the broth for 2 minutes and set aside.
  2. In the medium pot, heat the oil over medium heat.
  3. Add the rice, stir once to coat, and cook for 1-2 minutes until lightly browned.
  4. Add the onion and garlic and cook for 2 minutes.
  5. Add the broth, tomato paste, salt, and chili flakes and stir to combine.
  6. Bring the rice to a boil, lower the heat to simmer, and cook covered for 20 minutes.
  7. Remove the rice from the heat and let rest for 5-10 minutes.

Refried Beans Ingredients:

1 tablespoon extra-virgin olive oil
1 minced garlic clove
1 15-ounce can drained and rinsed black beans
⅓ cup vegetable broth
2 tablespoons fresh lime juice
½ teaspoon chili powder
½ teaspoon cumin
½ teaspoon fine sea salt

Instructions:

  1. In the small pot, heat the oil over medium heat.
  2. Add the garlic and cook for 5 minutes.
  3. Add the beans, broth, lime juice, chili powder, cumin, and salt and bring to a boil.
  4. Cook for 5 minutes.
  5. Mash with a potato masher to a smooth consistency and set aside.

STEP THREE – Make the Sauces

Pico de Gallo Ingredients:

2 large diced tomatoes
¼ minced onion
½ teaspoon hot sauce
2 tablespoons fresh lime juice
1 tablespoon minced cilantro
½ teaspoon fine sea salt
½ teaspoon ground pepper

Instructions:

  1. In the 1st small mixing bowl, combine the tomatoes, onion, hot sauce, lime juice, cilantro, salt, and pepper.
  2. Cover and refrigerate.

Guacamole Ingredients:

1-2 mashed avocados
1 small diced tomato
¼ minced onion
1 minced garlic clove
2 tablespoons fresh lime juice
1 tablespoon fresh minced cilantro
½ teaspoon fine sea salt
½ teaspoon ground pepper
¼ teaspoon cayenne pepper

Instructions:

  1. In the 2nd small mixing bowl, combine the avocados, tomato, onion, garlic, lime juice, cilantro, salt, pepper, and cayenne.
  2. Cover and refrigerate.

STEP FOUR – Assemble the Tacos

Ingredients:

  • 8 hard shell tortillas
  • Spanish rice
  • Refried beans
  • Shredded cheese (cheddar, Monterey jack, Colby, etc.)
  • Chopped vegetables (lettuce, cucumbers, tomatoes, and bell peppers)
  • Pico de Gallo
  • Guacamole
  • Sour cream

Instructions:

  1. Divide the beans, pico de gallo, guacamole, Spanish rice, shredded cheese, and chopped vegetables among the hard shell tacos.
  2. Add any other fillings of your choice and serve immediately.

Recommended serving size: 2-3 tacos

Exchanges: 2 starch*

*The Exchanges for the fillings are:

⅓ cup rice: 1 starch
½ cup refried beans: 1 starch OR 1 protein
1 ounce cheese: 1 protein
1 cup vegetables: 1 veg
2 tablespoons guacamole: 1 fat
2 tablespoons sour cream: 1 fat

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Nourish is all about wholesome food preparation for those with disordered eating. Our mission is to provide delicious recipes anyone can make at home, along with education and support for individuals recovering from eating disorders and their caregivers.

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