Recipe: Mini taco cups
| Healthy You | Recipes
Try this dish for the big game or any night of the week.
Whether you’re hosting a party for the big game or just want a new weeknight meal, here’s a great recipe to try.
It features beans, which are high in minerals and dietary fiber. Using beans in place of red meat can lower your LDL (low-density lipoprotein) or sometimes called the “bad” cholesterol. Fiber also helps you feel full longer. And beans are a good source of quality protein.
Garnish your taco cups with some avocado, which will add some heart healthy monounsaturated. That can also reduce bad cholesterol. Watching your cholesterol can lower your risk for heart disease and stroke.
Bonus: you can freeze and reheat leftovers. If you’re cooking for one or two people, you’ll have a home-cooked meal ready to pull out any time.
12 servings
Ingredients:
Taco
- ½- 3/4 pound of meatless crumble*
- 1 small onion, chopped or diced
- 10-ounce can ROTEL diced tomatoes & green chilies (low-sodium, if available)
- 15-ounce can of low-sodium beans, drained and rinsed (or bean of choice such as pinto, black, etc.)
- ½ of a 15.25 ounce can low-sodium/no-salt added corn
- 2 teaspoons dried oregano
- 1 teaspoon chili powder
- 1 teaspoon ground cumin
- 24 small square wonton wrappers
- 1 ½ cups shredded cheese of your choice
* You may substitute ground turkey, chicken, buffalo or lean beef.
Topping options
- Avocado
- Bell peppers, chopped
- Black olives, sliced
- Cilantro, chopped
- Green onions, sliced
- Pico de Gallo or salsa
- Sour cream or plain non-fat Greek yogurt
- Other favorite taco toppings
Directions:
Preheat oven to 375 degrees.
Coat a large non-stick skillet with non-stick cooking spray and heat to medium.
Add your protein of choice, onion, ROTEL, drained beans, drained corn, oregano, chili powder and cumin. (If using animal protein, cook the meat first to proper cooking temperature before adding other ingredients.)
Sauté the mixture. Reduce heat to low and simmer for 10 minutes to allow flavors to blend together. Remove from heat and set aside.
Coat 12-cup muffin tin with non-stick cooking spray. Place 1 wonton wrapper into each of the 12-cups, pressing it firmly to the bottom of the cup and up the side. You can use 2 wonton sheets per cup, if you like to produce a firmer taco.
Portion out half the protein/veggie mixture among the 12 muffin cups.
Next, sprinkle with about 2 teaspoons of cheese.
Gentle press another wonton wrapper on top of the cheese layer. Repeat the process with the remaining mixture.
Bake for 10-12 minutes OR until the cheese is melted and edges of wonton sheet are brown.
Let the cups cool, remove from the pan and serve.
Leftovers can be frozen for later and reheated.
Nutritional Facts (per serving) based on meatless crumble: 180 calories, 6g fat, 420mg sodium, 20g carbohydrates, 12g protein, 3g fiber, 2g sugar (includes 0g added sugar)
Topping choices not included in nutritional facts.
