Add some pizazz to traditional soft tacos by including corn kernels and black beans in the filling. The mixture also works well in crunchy corn taco shells.Add whole-grain rice to the black beans for a complete source of protein. You can also serve it with fresh cilantro, sliced green onions, salsa, and fat-free sour cream for an extra kick.


Credit: Karry Hosford

Recipe Summary test

10 servings (serving size: 1 taco)


Ingredient Checklist


Instructions Checklist
  • Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add onion, garlic, and beef; cook 6 minutes or until browned, stirring to crumble beef. Stir in corn and next 6 ingredients (corn through chiles). Bring to a boil; reduce heat, and simmer 10 minutes. Warm tortillas according to package directions. Spoon 1/2 cup beef mixture into each tortilla.


Nutrition Facts

266 calories; calories from fat 25%; fat 7.3g; saturated fat 2.7g; mono fat 3g; poly fat 0.5g; protein 13g; carbohydrates 27.6g; fiber 4.6g; cholesterol 31mg; iron 1.9mg; sodium 547mg; calcium 25mg.