Miss A Columnist

Ashley Pierson is the Food and Nutrition Editor for Miss A. She has a Bachelor of Science degree in nutrition from Michigan State University, and is following her passion for food after leaving the pharmaceutical industry where she worked as a sales representative for nearly a decade. Ashley loves locally grown food and has great fun coming up with new recipes using these local treasures as the foundation. She lives in Traverse City, MI, voted by Midwest Living magazine as a top 5 foodie town. Ashley lives with her husband, son and daughter near the shores of Lake Michigan.

Black Bean, Rice and Corn Tacos Recipe

black bean corn rice taco

Black bean, corn and rice tacos (Photo Credit: flickr.com)

“It won’t amount to a hill of beans.” Or so the saying goes, but let me show you three reasons why trivializing the worth of beans is not called for. This power-house food is great for your budget and full of robust flavor.

First, going meat free for one meal a week is a breeze when adding beans as the foundation of your dish. Compare a one pound bag of dry beans to one pound of ground beef. Beans weigh in at about $1.50 per one pound bag (canned beans are slightly less), as the ground beef prices start at $3 to $4 dollars per pound and rises from their based on the grade of the beef. That is a money-saver for any grocery bill.

(Photo Credit: momsthumb.blogspot.com)

Then we have the nutrition factor. A good source of protein and a low glycemic index food, beans are also rich in fiber so that full, satisfying feeling lasts. Beans also provide essential B vitamins and iron. When beans are mixed with ingredients such as rice, corn or couscous, a complete protein is formed. Each group has certain amino acids that the other group lacks, therefore bringing the two together makes a perfect protein union.

Lastly, the ease in which it takes to bring dinner together. Whether you pick up a bag or open a can
of beans for dinner, you are sure to please a hungry family. With the wide variety of beans to choose from, flavor combinations will abound.  Try this recipe for a fun bean taco dinner tonight.

Black Bean, Rice and Corn Tacos

Note: You can use left over rice from a previous meal, open a can of black beans, and have dinner ready in no time.

 

  • 1 cup uncooked white rice
  • 1 medium onion, chopped
  • 2 garlic cloves, minced
  • 2 tablespoons olive oil
  • 2 16-ounce cans of black beans, rinsed and drained
  • 1 (14.5 ounce)can diced tomatoes
  • 1 (4 ounce) can chopped green chilies
  • 1 tablespoon chili powder
  • 1 teaspoon ground cumin
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 8 (6 inch) flour tortillas, warmed
  • 1/2 cup shredded Monterey Jack cheese
  • 1 large ripe avocado, peeled and sliced

Directions

  1. Cook rice according to package directions. Once rice is finished set aside.
  2. In a skillet, combine olive oil, onion and garlic and sauté until tender
  3. Stir in the beans, tomatoes, chilies and seasonings.
  4. Bring to a boil. Reduce heat; simmer, uncovered, for 3-5 minutes or until mixture begins to thicken.
  5. Spoon about 1/2 cup off center on each tortilla; sprinkle with cheese.
  6. Fold one side of tortilla over filling. Garnish with avocado.

 

 

Related Articles:


Fatal error: Uncaught Exception: 12: REST API is deprecated for versions v2.1 and higher (12) thrown in /home/askmissa/public_html/wp-content/plugins/seo-facebook-comments/facebook/base_facebook.php on line 1273