Recipes

Terrific Tacos
Makes 10 to 12 tacos

Textured vegetable protein (TVP) is an inexpensive soyfood that makes one of the tastiest tacos around. Look for it in natural food stores and some supermarkets.

1 small onion, chopped
2 garlic cloves, minced or pressed
1/2 small bell pepper, finely diced
3/4 cup textured vegetable protein
1 cup tomato sauce
2 teaspoons chili powder
1/2 teaspoon cumin
1/4 teaspoon oregano
1 tablespoon nutritional yeast (optional)
1 tablespoon reduced-sodium soy sauce
12 corn tortillas
1 cup shredded romaine lettuce
4 green onions, sliced
1 medium tomato, diced
1 avocado, cut into strips (optional)
1/2 cup salsa or taco sauce

Heat 1/2 cup of water in a large pot or skillet. Cook onion, garlic, and bell pepper until soft, about 5 minutes.

Add textured vegetable protein, 1 cup of water, tomato sauce, chili powder, cumin, oregano, nutritional yeast if using, and soy sauce. Cook over low heat until mixture is fairly dry, about 15 minutes.

Heat a tortilla in a dry skillet until soft and pliable. Top with about 1/4 cup of filling and fold in half. Cook 1 minute on each side. Garnish with lettuce, onions, tomato, avocado, and salsa. Repeat with remaining tortillas.

Per taco: 112 calories; 5 g protein; 17 g carbohydrate; 3 g fat; 3 g fiber; 213 mg sodium; calories from protein: 17%; calories from carbohydrates: 58%; calories from fats: 25%

Recipe from Healthy Eating for Life for Children by PCRM nutrition director Amy Lanou, Ph.D

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