PCRM
HOME  |  ABOUT PCRM  |  DONATE  
Physicians Committee for Responsible Medicine (PCRM)
Recipe of the Week

Sept. 17, 2013

Printer Friendly

Compare this taco, low-fat and cholesterol-free, with a typical fast-food beef taco which has more sodium, almost twice the calories, and a whopping tenfold increase in fat.

dotline

portland_veg

Portland VegFest is this weekend! Click here to see the list of exhibitors, sponsors, and speakers—and don’t forget to check out PCRM’s director of nutrition education Susan Levin’s talk!

dotline

hummus_big

It's back-to-school season—do you need help trying to find quick and easy ways to pack your kids lunchbox? Check out our tips here.

Terrific Tacos

terrific_tacos

Texturized vegetable protein (TVP) is made from soybeans and makes a quick, delicious, and protein-packed taco filling. This is a perfect recipe to use if you have not tried this product before! TVP is available at natural food stores and in some supermarkets.

Makes 12 tacos

Ingredients

1 1/2 cups water
1 small onion, chopped
2 garlic cloves, minced or pressed
1/2 small bell pepper, finely diced
3/4 cup dry texturized vegetable protein
1 cup tomato sauce
2 teaspoons chili powder
1/2 teaspoon ground cumin
1/4 teaspoon dried 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

Directions

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

Add textured vegetable protein, remaining 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, green onions, tomato, avocado (if using), and salsa or taco sauce. Repeat with remaining tortillas.

Per taco: 91 calories; 1 g fat; 0.2 g saturated fat; 9.5% calories from fat; 0 mg cholesterol; 5.2 g protein; 16.9 g carbohydrates; 2.9 g sugar; 3.3 g fiber; 235 mg sodium; 52 mg calcium; 1.5 mg iron; 7.7 mg vitamin C; 344 mcg Beta Carotene; 0.7 mg vitamin E

 

Source: Healthy Eating for Life for Children by Amy Lanou, Ph.D.; recipe by Jennifer Raymond, M.S., R.D.

Please feel free to tailor PCRM recipes to suit your individual dietary needs.

PCRM

5100 Wisconsin Ave., N.W.
Suite 400
Washington, D.C. 20016
Contact: 202-686-2210
E-mail: info@pcrm.org
Website: www.pcrm.org

Change E-mail Preferences
Unsubscribe

RECIPE OF THE WEEK
Recipe Archives: PCRM and TCP
Online Meal Planner
FAQs About Vegan Diets
FAQs About Nutrition

COOKING CLASSES
Class Schedules
Class Testimonials
Food for Life Kids
Become a Cooking Instructor

FOOD FOR LIFE TV
Video Archive
Core Classes
Food for Life YouTube Channel

DIABETES
Learn the Basics
Facts Sheets and Recipes
Diabetes FAQs
Success Stories

RESOURCES
PCRM Literature
Nutrition's Role in Health
Power Plate
Vegetarian Starter Kit

21-Day Kickstart
CONNECT WITH PCRM >> Be a fan on Facebook. icon_twitter_kick_gr_85 icon_flickre_kick_85  icon_youtube_kick_85 


If you are having problems viewing this message, click here to view it in your browser.

This site does not provide medical or legal advice. This Web site is for informational purposes only.
Full Disclaimer | Privacy Policy

Physicians Committee for Responsible Medicine
5100 Wisconsin Ave., N.W., Ste.400, Washington DC, 20016
Phone: 202-686-2210     Email: pcrm@pcrm.org