Healthy Tacos

此帖子可能包含会员链接。请阅读我的GydF4y2Badisclosure policy。GydF4y2Ba

Healthy Tacos用经验丰富的黑豆,一个容易玉米莎莎,新鲜的鳄梨和一个美味的香菜“pesto”。用有益健康,友好的成分制作,这些是有史以来最好的健康炸玉米饼!这些炸玉米饼是素食,但相信我,你不会错过肉!GydF4y2Ba

用简单的炸玉米饼对GydF4y2Ba黄瓜沙拉GydF4y2Ba那GydF4y2Baroasted Brussels Sprouts或者一些香菜米饭。GydF4y2Ba

健康炸玉米饼的顶上的图像。GydF4y2Ba

最好的健康炸玉米饼配方GydF4y2Ba

It’s no secret I’m a taco addict (these鸡炸玉米饼GydF4y2Ba那GydF4y2Ba素食陶斯GydF4y2Ba那GydF4y2Ba亚洲炸玉米饼GydF4y2Ba, 或者GydF4y2BaQuinoa Tacos给你我的一个想法taco亲和力)。虽然我年代ay most of those taco recipes are pretty healthy (compared to what you’d get at your local restaurants), the recipe today is the healthiest taco recipe I’ve ever shared. Coincidentally, it might just be my favorite!

Saucy spiced black beans, charred corn relish, fresh and creamy avocado, a cilantro “pesto,” and charred corn tortillas. No junk food there, amIright??

准备好的玉米和玉米饼的顶上的图像为健康炸玉米饼。GydF4y2Ba

Wait a minute…are tacos healthy to eat?

通常,餐厅或快餐炸玉米饼的顺序装满了脂肪和卡路里,没有能够让您满意的成分。这导致暴饮暴食和体重增加。也就是说,根据您使用的成分以及您如何准备这些成分,玉米饼绝对是健康的食用。和最好的消息?他们不必甚至有点平淡无奇!GydF4y2Ba

While there are a good amount of taco recipes that are not going to make your trainer thrilled, these tacos hit it out of the park in nutritional stats. Plus, they’re delicious.*

Overhead image of the dressing being made for these Healthy Tacos. So, let’s talk process for these tacos, the healthiest tortillas to use, and what vegetables you can add to these tacos.

Since these tacos are meatless (and you won’t have to wait for marinating and then cooking/grilling meat), they are exceptionally fast to make.

如何制造健康的金沙城中心网址炸玉米饼:GydF4y2Ba

  • Corn salsa:Start with the corn salsa to let the flavors meld a bit. I like to char the corn on the stovetop (or grill fresh corn on the cob– yum!). Let that cool and then toss with radishes, cilantro, jalapeño, lime juice, olive oil, and a few seasonings.
  • 黑豆:GydF4y2BaUse the same skillet you used to make the corn salsa! Sauté onion and garlic and then add in some black beans, salsa, and seasonings. Simmer a bit and mash some of the beans as desired.
  • Cilantro “pesto”:Add a few ingredients (cilantro, shallot, garlic, oil, and vinegar) to a blender and pulse to combine. (This mixture is somewhere in between a saucy thick dressing and pesto, but whatever you want to call it, it’s amazing!)
  • 集合:Char/grill/or warm the tortillas and layer them with the black bean mixture, corn salsa, fresh avocado (or guacamole), and plenty of the cilantro pesto/sauce. Optional: add a sprinkle of cheese, fresh lime, and cilantro.

香菜的顶上的图像和健康炸玉米饼的玉米混合物。GydF4y2Ba

With so many types of tortillas available, it pays to read the labels and choose the healthiest ones. And, if you’d prefer to not use tortillas at all, you can serve all these fillings/toppings over rice, quinoa, or another grain as desired. To make this meal lower carb, you could serve it all in a lettuce wrap!

什么是最健康的玉米饼?GydF4y2Ba

就营养统计而言,玉米玉米饼通常是最健康的,其次是全小麦玉米饼。在健康统计的最后一个地方,我们有普通的白面粉玉米饼。您可以阅读更多关于玉米饼的营养分解金莎城赌城网站GydF4y2Bahere。GydF4y2Ba

小建议GydF4y2Ba

什么是一个词?GydF4y2Ba标签令人困惑,当你阅读“小麦面粉”一词时,这可能听起来像是一个不错的选择。请记住,小麦面粉只是普通的老白面粉。想一想:白面金莎城赌城网站粉确实是由小麦制成的,但它已被精制和漂白。健康的术语来寻找“100%全麦”。这种类型的面粉含有所有营养素,是全谷物健康博纳扎。100%全麦面粉含有大量的碳水化合物,但它们不是空白面粉产品的空洞,简单的碳水化合物。GydF4y2Ba

黑豆和洋葱混合物的顶部图像是这些健康炸玉米饼的核心。GydF4y2Ba

炸玉米饼最健康的馅料?大量蔬菜和瘦蛋白质!GydF4y2Ba

What vegetables can you put in tacos?

  • 对于瘦蛋白质,GydF4y2Babeans是一种蛋白质包装的健康选择。豆类提供溶于纤维和不溶性纤维的身体。两者都可以帮助你保持更长的时间。GydF4y2Ba
  • Along with the beans, we add in some莎莎,GydF4y2Ba含有蔬菜 - 西红柿,辣椒和洋葱的含量。所有这些蔬菜都装满了维生素和矿物质的身体需求。GydF4y2Ba
  • 下一个蔬菜:GydF4y2Bacorn and radishes。玉米与身体中红细胞的生产相关,并增强您的能量。萝卜含有营养和抗氧化剂。GydF4y2Ba
  • 这 ”GydF4y2Ba香蒜GydF4y2Ba” is packed with good ingredients:
    • Cilantrosupports the health of your heart and helps balance blood sugar levels.
    • Shallotsare rich in potassium and other vitamins/minerals.
    • 橄榄油GydF4y2Ba装满健康的脂肪,有助于保护您的身体免受笔触,心脏病和体重增加。GydF4y2Ba
*虽然我在运动和健康(B.S.)中的背景时,这篇文章中的所有内容仅供参考。请咨询医生或饮食店,以获得任何特定的饮食需求/问题。GydF4y2Ba

Image of Healthy Tacos being picked up to eat.

更健康的炸玉米饼食谱金沙城赌城GydF4y2Ba

  • 如果你正在寻找GydF4y2Ba健康炸玉米饼用鸡GydF4y2Ba那try this鸡炸玉米饼GydF4y2Ba食谱。GydF4y2Ba
  • 为了GydF4y2Ba与地面土耳其的健康炸玉米饼GydF4y2Ba那try this土耳其炸玉米饼沙拉。GydF4y2Ba(您可以在玉米饼中填充!)GydF4y2Ba
  • 制作金沙城中心网址GydF4y2Ba健康的炸玉米饼用碎牛肉,GydF4y2Ba使用下面的配方,但用1/2磅的地牛肉替换一罐黑豆。GydF4y2Ba
  • 为一个GydF4y2Ba健康的炸玉米饼碗GydF4y2Ba,试试这一点GydF4y2Ba甘薯炸玉米饼碗GydF4y2Ba(素食主义者)或这些GydF4y2BaNavajo Taco Bowls。GydF4y2Ba
  • 为了GydF4y2Ba健康的鱼炸玉米饼GydF4y2Ba那try shrimp instead of breaded/fried fish (like theseShrimp Tacos这里)。GydF4y2Ba
  • And here are some sweet potatoHealthy Vegetarian Tacos。GydF4y2Ba

跟着!GydF4y2Ba订阅GydF4y2Ba到我的时事通讯并遵循GydF4y2BaFacebook那GydF4y2BaPinterest.GydF4y2BaandInstagram.GydF4y2Ba有关最新更新,食谱和内容。金沙城赌城GydF4y2Ba

Healthy Tacos: Black bean, Corn, & Avocado

5.GydF4y2Bafrom16.GydF4y2Ba投票GydF4y2Ba
健康的炸玉米饼用经验丰富的黑豆,轻松玉米莎莎,新鲜的鳄梨和美味的香蒜酱“pesto”。用有益健康,友好的成分制作,这些是有史以来最好的健康炸玉米饼!这些炸玉米饼是素食,但相信我,你不会错过肉!GydF4y2Ba
Print Recipe

Healthy Tacos: Black bean, Corn, & Avocado

5.GydF4y2Bafrom16.GydF4y2Ba投票GydF4y2Ba
健康的炸玉米饼用经验丰富的黑豆,轻松玉米莎莎,新鲜的鳄梨和美味的香蒜酱“pesto”。用有益健康,友好的成分制作,这些是有史以来最好的健康炸玉米饼!这些炸玉米饼是素食,但相信我,你不会错过肉!GydF4y2Ba
课程GydF4y2Ba 晚餐,素食主义者GydF4y2Ba
菜肴GydF4y2Ba 美国,墨西哥,素食主义者,素食主义者GydF4y2Ba
Keyword healthy tacos
Prep Time 30.GydF4y2Baminutes
厨师时间GydF4y2Ba 10.GydF4y2Baminutes
总时间GydF4y2Ba 40GydF4y2Baminutes
祭品GydF4y2Ba 6.GydF4y2Baservings
卡路里GydF4y2Ba 409kcal
作者GydF4y2Ba Chelsea

原料GydF4y2Ba

重叠的炸玉米饼配料GydF4y2Ba

  • salt and pepper
  • 2GydF4y2Ba汤匙GydF4y2Ba橄榄油那GydF4y2Ba分开GydF4y2Ba
  • 3.GydF4y2Ba新鲜的GydF4y2Balimes(3 tablespoons fresh lime juice + 1 teaspoon lime zest, separated)
  • Tortillas (corn, whole wheat, or flour), fresh avocado or guacamole, additional fresh lime and/or cilantro

Corn Topping

  • 2GydF4y2Ba杯子s冷冻玉米GydF4y2Ba(or use fresh corn on the cob)
  • 1/4杯子GydF4y2Bachopped cilantro
  • 3./4杯子GydF4y2Ba切成薄片的萝卜GydF4y2Ba
  • 1GydF4y2Batablespoon墨西哥辣椒,GydF4y2Ba细微剁碎GydF4y2Ba

Beans

  • 1GydF4y2Ba小(2/3杯)GydF4y2Ba黄洋葱,GydF4y2Ba切片GydF4y2Ba
  • 1/2teaspoonminced garlic
  • 2GydF4y2Ba罐头(每一个14.5盎司)GydF4y2Ba黑豆,GydF4y2Ba排水并冲洗GydF4y2Ba
  • 1GydF4y2Ba杯子GydF4y2Ba温和的辣调味汁GydF4y2Ba
  • 1/2teaspoonchili powder
  • 1和1/2GydF4y2Bateaspoon陆地审查GydF4y2Ba

Cilantro "Pesto"

  • 1GydF4y2Ba杯子GydF4y2Ba紧凑包装香菜叶GydF4y2Ba(无需去除每个茎,只需切割大部分茎)GydF4y2Ba
  • 1/2 of 1smallshallot,coarsely chopped (1-2 tablespoons)*
  • 1GydF4y2Bateaspoonminced garlic
  • 1GydF4y2Batablespoon红葡萄酒醋GydF4y2Ba
  • 1/4杯子GydF4y2Ba橄榄油GydF4y2Ba

指示GydF4y2Ba

Corn Topping

  • 方法#1:使用预烘烤的罐装玉米 - 排水并允许干燥。方法#2:使用冷冻玉米 - 在预热的大型中炒GydF4y2Ba铸铁煎锅GydF4y2Ba(cast iron chars better and won't ruin your pan) 3 to 5 minutes, stirring once or twice, until kernels are lightly charred. Avoid stirring too often as this will keep the corn from getting a good roast. Method #3: Grill some fresh corn on the cob and cut it from the cob.
  • When the corn is fully cool, combine it with chopped cilantro, thinly sliced radishes,minced jalapeño pepper, a generous pinch of salt and pepper (add to taste; I add about 1/4 teaspoon each), 1 tablespoon olive oil, 2 tablespoons fresh lime juice, and 1 teaspoon lime zest. Stir, adjust seasoning to taste, and let stand to marinate while preparing the rest of the tacos.

Beans

  • In the same skillet used for the corn, add the remaining 1 tablespoon olive oil and the chopped onion; sauté for 3 minutes over medium-high heat. Add in the garlic and stir for another 30 seconds. Stir in the drained and rinsed black beans, salsa, chili powder, and cumin. Simmer the mixture for about 5 -10 minutes, stirring occasionally. Slightly mash half of the beans if desired--this will thicken the filling. Season to taste with salt and pepper.

Cilantro "Pesto"

  • 添加除橄榄油和搅拌器中的脉冲以外的所有成分直到组合。一旦混合良好,迅速加入橄榄油和脉冲,直到组合。(超混橄榄油可以产生金属味道,因此在持续的橄榄油中添加橄榄油是重要的。)季节用盐和胡椒味。(我使用约1/金莎城赌城网站2茶匙盐和1/4茶匙胡椒。)GydF4y2Ba

集合GydF4y2Ba

  • 折叠/烤肉/暖烙饼,并加入慷慨的黑豆混合物,其次是玉米顶,一些新鲜的鳄梨(或鳄梨酱),以及一勺佩斯托。如果需要,加入奶酪,额外的切碎的香菜和新鲜的石灰汁。一旦组装就会享受GydF4y2Ba

视频GydF4y2Ba

食谱Notes

实行素食:GydF4y2BaSkip the cheese, or use a non-dairy variety.
营养信息GydF4y2Ba使用小玉米饼计算。GydF4y2Ba

Nutrition Facts

卡路里:GydF4y2Ba409kcal |GydF4y2Ba 碳水化合物:GydF4y2Ba55.GydF4y2BaGGydF4y2Ba |GydF4y2Ba Protein:13.GydF4y2BaGGydF4y2Ba |GydF4y2Ba 胖的:GydF4y2Ba17.GydF4y2BaGGydF4y2Ba |GydF4y2Ba Saturated Fat:3.GydF4y2BaGGydF4y2Ba |GydF4y2Ba 钠:GydF4y2Ba5.27mg |GydF4y2Ba Potassium:745.GydF4y2Bamg |GydF4y2Ba Fiber:12.GydF4y2BaGGydF4y2Ba |GydF4y2Ba Sugar:4.GydF4y2BaGGydF4y2Ba |GydF4y2Ba 维生素A:GydF4y2Ba5.25.GydF4y2BaIU |GydF4y2Ba 维生素C:GydF4y2Ba12.GydF4y2Bamg |GydF4y2Ba 钙:GydF4y2Ba87.GydF4y2Bamg |GydF4y2Ba 铁:GydF4y2Ba4.GydF4y2Bamg

We do our best to provide accurate nutritional analysis for our recipes. Our nutritional data is calculated using a third-party algorithm and may vary, based on individual cooking styles, measurements, and ingredient sizes. Please use this information for comparison purposes and consult a health professional for nutrition guidance as needed.

你做了这个食谱吗金沙城中心网址?GydF4y2Ba

I love hearing from you when you've made one of my recipes! Tag me on Instagram at@ChelseasMessyApronor给我发表评论GydF4y2Ba以下。GydF4y2Ba

健康的炸玉米饼用经验丰富的黑豆,玉米津津有味,新鲜的鳄梨和美味的香菜;用有益健康,友好的成分制作,这些是有史以来最好的健康炸玉米饼!这些炸玉米饼是素食主义者,但相信我,你不会错过肉!通过chelseasmessyapron.com #taco #corn #black #bean #vegetariar #veggie #healthy #easy #quick #tacos #cilantro #avocadoGydF4y2Ba
FREE BONUS

FREE BONUS

轻松的膳食秘密:GydF4y2Ba
如何免费做饭!金沙城中心网址GydF4y2Ba

5个秘密,简单,快速和美味的晚餐。GydF4y2Ba

  • 此字段用于验证目的,应保持不变。GydF4y2Ba

Leave a Comment:

Your email address will not be published.必需的地方已做标记GydF4y2Ba*GydF4y2Ba

食谱Rating




3.8 Comments

  1. 5星GydF4y2Ba
    如果你只是担心卡路里,玉米玉米饼是你最好的赌注,但全麦玉米饼具有最少的脂肪。6英寸面粉玉米饼含有90卡路里,2.4克蛋白质,2克脂肪和15.4克的碳水化合物。由于全小麦玉米饼具有更健康,因此脂肪含量低,蛋白质含量为0.4克,蛋白质更高,含3克,所以它们的卡路里也较低,只有71朵玉米玉米饼,只包含52个卡路里,提供1.4克蛋白质,0.7克脂肪和10.7克碳水化合物。GydF4y2Ba
    Thanks
    Lizza
    https://mytellthebell.com.GydF4y2Ba

  2. 5星GydF4y2Ba
    家庭试图搬到更富含素食的饮食。这是我们的第一个无肉星期一的一餐,即使是从挑剔的狂欢的评论。所有人都同意他们品尝了专业。现在期望下周再吃。我现在计划从这里计划更多的饭菜,甚至有一些肉和乳制品。这么好!!GydF4y2Ba

  3. 5星GydF4y2Ba
    这令人惊叹!我们有朋友,这是素食主义者,我想要与通常的“素食汤”不同的东西。口味和演示文稿的旋律让晚上非常感谢您分享您的食谱。金沙城赌城GydF4y2Ba

  4. 5星GydF4y2Ba
    这些都是惊人的,如此经济!我的未婚夫狂热,他们甚至无需肉。我有一些额外的酸橙,所以我向一切呕吐到了一切,但另外我跟着这个食谱让这个食谱谢谢你分享!GydF4y2Ba

  5. 5星GydF4y2Ba
    Made this recipe several months ago and making it again tonight! These tacos are the best tacos I’ve ever made – they’re to die for! If you haven’t yet, you have to make these!!

Never Miss a食谱GydF4y2Ba

  • 此字段用于验证目的,应保持不变。GydF4y2Ba