Tacos

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

STEP ONE – Preparations

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

STEP TWO – Make the Fillings

Spanish Rice Ingredients:

1 ½ cups vegetable broth
1 tablespoon extra-virgin olive oil
1 cup uncooked medium-grain white rice
½ small peeled and minced onion
1 peeled and minced garlic clove
1 tablespoon tomato paste
1 teaspoon fine sea salt
½ teaspoon red pepper flakes

Instructions:

  1. In the medium 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 heated broth, tomato paste, salt, and chili flakes and stir to combine.
  6. Bring the rice to a boil, reduce the heat to simmer, and cook covered for 20 minutes.
  7. Remove the pot from the heat and let rest for 5-10 minutes.

Refried Beans Ingredients:

1 tablespoon extra-virgin olive oil
1 peeled and 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.
  4. Bring to a boil and 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 small peeled and minced onion
2 tablespoons fresh lime juice
1 tablespoon minced fresh cilantro
½ teaspoon hot sauce
½ teaspoon fine sea salt
½ teaspoon ground pepper

Instructions:

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

Guacamole Ingredients:

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

Instructions:

  1. In the 2nd small bowl, combine the avocado, 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 rice, beans, cheese, vegetables, pico de gallo, guacamole, and sour cream among the tacos.
  2. Add any other fillings of your choice and serve immediately.

Recommended serving size: 2 tacos

Exchanges: 2 starch*

*The Exchanges for the fillings are:

⅓ cup rice: 1 starch
½ cup refried beans: 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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