Baked Beef and Black Bean Tacos

17 35 422
Ingredients Minutes Calories
Prep Cook Servings
15 min 20 min 5
Baked Beef and Black Bean Tacos
Health Highlights

Ingredients


1 tbsp Chili powder
1 tsp Paprika, smoked
1 tsp Cumin
1/2 tsp Oregano, dried
1/4 tsp Cayenne pepper
1/2 tsp Salt
1/2 tsp Black pepper
1 tbsp Vegetable oil
1 medium Yellow onion
2 clove(s) Garlic
227 gm Beef, ground, lean
1 can (15oz) Black beans, canned
10 medium shell(s) Taco shell
1 cup, shredded Cheddar cheese
1 medium Tomato
1 medium pepper(s) Jalapeno pepper
1/4 bunch Cilantro (coriander)

Instructions


In a small bowl, combine first seven ingredients for the taco seasoning and set it aside (or use one envelope of store-bought taco seasoning).

Dice the onion and mince the garlic. Add the onion, garlic, and cooking oil to a large skillet. Sauté the onion and garlic over medium heat until the onion is soft and transparent (about 5 minutes). Add the ground beef and prepared taco seasoning and continue to sauté until the beef is cooked through (another 5 minutes). Drain the can of black beans and then stir them into the seasoned beef.

Preheat the oven to 400ºF. Arrange the taco shells in a casserole dish so they are all standing upright. If you do not have a dish that fits them snuggly enough to hold them up, use balled up aluminum foil to act as “book ends” to help hold the line of tacos upright.

Fill the tacos with the beef and bean mixture. Sprinkle the shredded cheese over top. Bake the tacos in the preheated oven for 7-10 minutes, or until the cheese is melted and the taco shells are golden brown on the edges.

While the tacos are baking, dice the tomato, slice the jalapeño, and roughly chop the cilantro leaves. Sprinkle the diced tomato, jalapeño and cilantro over the tacos just before serving.

Nutrition Facts

Per Portion

Calories 422
Calories from fat 209
Calories from saturated fat 83
Total Fat 23.2 g
Saturated Fat 9.2 g
Trans Fat 0.5 g
Polyunsaturated Fat 4.2 g
Monounsaturated Fat 7.1 g
Cholesterol 51 mg
Sodium 892 mg
Potassium 615 mg
Total Carbohydrate 35 g
Dietary Fiber 8.6 g
Sugars 2.5 g
Protein 22.2 g

Dietary servings

Per Portion


Grain 0.7
Meat 0.5
Meat Alternative 0.5
Milk Alternative 0.5
Vegetables 1.4

Energy sources


Pygal29%450.02345911053726142.1154306607786350%357.1359897173286279.718944361895221%326.1748125442001125.6969575318081729%50%21%CarbohydratesFatProtein

Meal Type(s)





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