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Black Bean Tacos Photo by: Quentin Bacon

Black Bean Tacos

The black beans in this dish should be every dieter's best friend. They provide plenty of Resistant Starch, along with appetite suppressing fiber and protein. The cheese offers CLA for an extra metabolism kick. To save time, use prewashed lettuce and preshredded carrots.

Resistant Starch: 4.7g

Health AUGUST 2010

  • Yield: 2 servings (serving size: 3 tacos)
  • Cook time:5 Minutes
  • Prep time:5 Minutes
  • Total:10 Minutes

Ingredients

  • 1 (15-ounce) can no-salt-added black beans, rinsed and drained
  • 6 (6-inch) corn tortillas
  • 6 tablespoons shredded Cheddar cheese
  • 2 cups shredded Romaine lettuce
  • 1 cup grated carrots
  • 1/4 cup salsa

Preparation

1. Microwave beans at HIGH 2 minutes or until heated through.

2. Heat a nonstick skillet over medium heat. Add tortillas, one at a time; cook 1 minute on each side.

3. Divide beans evenly among tortillas. Top with even amounts of cheese, lettuce, carrot, and salsa.

Carb Star: Beans 1.5 to 3.8 grams of Resistant Starch per serving Nearly half of the starch in beans comes from Resistant Starch, making them a powerful weight-loss ally. They are also an incredibly rich source of fiber, providing 15 grams per cup. It's no wonder that a Canadian study of 1,475 men and women found that those who consumed beans regularly tended to weigh less and have a smaller waist circumference than those who did not eat them. They were also 23 percent less likely to become overweight over time.

Nutritional Information

Amount per serving
  • Calories: 420
  • Calories from fat: 0.0%
  • Fat: 8g
  • Saturated fat: 5g
  • Monounsaturated fat: 0.5g
  • Polyunsaturated fat: 1g
  • Protein: 18g
  • Carbohydrate: 69g
  • Fiber: 17g
  • Cholesterol: 25mg
  • Sodium: 420mg
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Black Bean Tacos recipe

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