Homemade Tacos, refried beans, brown rice, and homemade salsa Recipes and Nutritional Values

Brown Rice and Refried Beans Original recipe makes 6 Servings 1 1/2 cups uncooked brown rice 3 cups water 1 pound ground turkey 1 Walla Walla sweet oinion chopped 1 (14 ounce) can refried beans (no lard added) 1 (4.5 ounce) can chopped green chiles, drained 1/2 cup water 1 tablespoon prepared yellow mustard 1 teaspoon soy sauce 1 teaspoon Worcestershire sauce 1 teaspoon hot sauce 1 1/2 tablespoons ground cumin 1 tablespoon seasoned salt 1/4 teaspoon salt PREP 15 mins COOK 40 mins READY IN 55 mins Directions Bring the rice and 3 cups water to a boil in a pot. Cover, reduce heat to low, and simmer 40 minutes. Place the ground turkey in a large skillet over medium heat, and cook until evenly brown. Drain grease. Mix in onion, refried beans, and green chiles. Stir in water, mustard, soy sauce, Worcestershire sauce, and hot sauce. Season with cumin, seasoned salt, and salt. Reduce heat to low, and cook 25 minutes, stirring often. Serve over rice. HOLE-WHEAT TORTILLAS Serves: 12 Tortillas

INGREDIENTS 2½ cups whole-wheat flour (I used King Arthur’s white whole-wheat flour) ½ cup oil (I used avocado oil) 1 teaspoon salt 1 cup warm water (heat in the microwave for 1 min) INSTRUCTIONS In the bowl of a heavy-duty mixer set with a dough hook, pour in the flour, oil and salt. Beat with the paddle until crumbly, about 3 to 5 minutes. Scrape the sides as needed. If your hand-held mixer comes with dough hooks those can be used as well. With the mixer running, gradually add the warm water and continue mixing until the dough is smooth, about 3 minutes. Take out the dough and divide it into 12 equal sized pieces. I do this by making the dough into a big log shape that is about 8 – 10 inches long. Then I cut it in the middle. Then I cut each of those pieces in the middle and so on until you have 12 pieces. Using the palms of your hand roll each piece into a round ball and flatten it out on a baking tray or board. Cover with plastic wrap and let rest at room temperature for at least 15 minutes or up to one hour. Heat a cast iron skillet, griddle or 12-inch skillet over med-high heat. The pan should be fairly hot before you begin cooking the tortillas. On a lightly floured board or counter top, use a rolling pin to turn each ball into a 8 to 10 inch flat circle (measure against your recipe if printed on a 8.5X11 sheet of paper). Be careful not to use more than a teaspoon or two of flour when rolling out each ball into a tortilla because too much excess flour will burn in the pan. Grease the pan with a touch of oil (or ghee) and then carefully transfer each tortilla, one at a time, to the pan and cook until puffy and slightly brown, about 30 to 45 seconds per side. Set aside on a plate to cool slightly. Eat within an hour, refrigerate or freeze. Mission FS 10" Whole Wheat Heat Pressed Flour Tortillas 12/12ct Wraps let you expand your sandwich offerings, enabling you to create innovative, on-the-go masterpieces. Also useful for quesadillas and pinwheels. Preparation Instructions PREPARATION Ambient: Ready to use. Refrigerated: BRING TO ROOM TEMPERATURE. Remove from case and let stand in bag 4 - 6 hours at room temperature. HEATING STEAM CABINET: Place in steam cabinet. Stack no more than 3 dozen high. Heat to 160°F. Do not hold for more than 2 hours. GRILL: Heat grill to 400°F. Heat tortillas on each side for 10 - 15 seconds. MICROWAVE: Stack no more than 6 tortillas and heat 45 - 60 seconds on high (microwaves vary for power setting and time). STAGING Store in steam cabinet or bun warmer until ready to use (maximum 1 hour to prevent drying). Pinto beans are usually the basis for refried beans. Mention the word “fried” and it immediately conjures images of artery-clogging saturated fat. “Refried beans" sound even more unhealthy, but they’re not. Even though they’re typically made using bacon fat, refried beans are surprisingly low in fat and they contain all the nutrients found in pinto beans, from dietary fiber and protein to iron and plant chemicals that protect you from diseases. Definition Refried beans originated in Mexico where they’re called frijoles refritos, or “well-fried beans.” Basic refried beans are made from four simple ingredients: pinto beans, onion, garlic and bacon fat or lard. Cooks brown chopped onion and minced garlic in the fat and then add canned pinto beans to the skillet together with fluid from the can. As the beans heat up, they’re mashed with a fork or potato masher to create the desired consistency. Typical enhancements include chili powder, cumin, grated cheese or chopped jalapeno peppers. Nutrient Basics One cup of refried beans has 217 calories, 13 grams of protein and just 3 grams of total fat. If you buy fat-free refried beans, the total fat drops to just 1 gram. Refried beans are a good source of oxygen-carrying iron; men get 50 percent of the recommended daily intake and women get 22 percent based on a 2,000-calorie-a-day diet. One serving gives you a healthy boost of antioxidant vitamin C and energy-providing B vitamins. As with most processed foods, if you buy canned refried beans they’ll be high in salt unless you choose a low-salt brand. Just 1 cup of traditional refried beans has 1,069 milligrams of sodium -- that’s 70 percent of the total daily value. Fiber Beans are among the best sources of soluble and insoluble fiber. One cup of traditional refried beans has 12 grams of dietary fiber, which is at least 30 percent of the recommended daily value. Insoluble fiber maintains digestive health and lowers your risk of diverticular disease. The soluble fiber from pinto beans lowers cholesterol and prevents spikes in blood sugar following a meal. Heart Health Fiber contributes to heart health by lowering cholesterol, but it’s just one nutrient in refried beans that keeps your heart functioning properly. One cup has 23 percent of the daily value of vitamin B6, which reduces the risk of cardiovascular disease by lowering levels of homocysteine in the blood. Several minerals are necessary for maintaining a healthy heartbeat and you’ll get all of them from refried beans. One serving has 17 percent of the daily value of potassium, 21 percent of magnesium and 8 percent of calcium. Potassium regulates the electrical impulses that keep muscles and nerves working properly; calcium stimulates heart muscles to contract; and magnesium stimulates them to relax. Cancer Prevention Pinto beans contain plant-based substances called polyphenols; specifically a polyphenol called kaempferol. Kaempferol inhibits the growth of some types of cancer cells, showing promising anti-tumor abilities for colon and pancreatic cancers. It may also help keep your heart healthy through its anti-inflammatory actions, which lower the risk of atherosclerotic disease. Nutritional Facts of Tacos Nutrition Facts Servings Per Recipe: 4 Serving Size: 1 serving Amount Per Serving Calories 194.4 Total Fat 8.0 g Saturated Fat 2.5 g Polyunsaturated Fat 0.3 g Monounsaturated Fat 2.5 g Cholesterol 60.1 mg Sodium 88.4 mg Potassium 139.0 mg Total Carbohydrate 5.7 g Dietary Fiber 0.3 g Sugars 0.0 g Protein 23.9 g Vitamin A 6.6 % Vitamin B-12 0.0 % Vitamin B-6 6.4 % Vitamin C 94.9 % Vitamin D 0.0 % Vitamin E 2.1 % Calcium 1.2 % Copper 2.6 % Folate 3.9 % Iron 17.4 % Magnesium 2.1 % Manganese 5.0 % Niacin 1.6 % Pantothenic Acid 1.2 % Phosphorus 2.1 % Riboflavin 0.7 % Selenium 0.5 % Thiamin 1.5 % Zinc 1.0 % *Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. THE BEST HOMEMADE TACOS INGREDIENTS 2 soft avocados 1 Tbsp. olive oil 3 garlic cloves, minced 1 onion, finely diced ⅓ cup tomato paste 4 tsp. chili powder 1 pound lean ground beef 1 tsp. salt corn tortillas (about 8-10) toppings such as lettuce, tomatoes, salsa, cheese, avocado, sour cream, avacado etc. INSTRUCTIONS Heat oil over large skillet over medium-high. Add onion and garlic and sauté until translucent, about five minutes. Stir in tomato paste and chili powder. Add ground beef, breaking up with a wooden spoon until cooked through. Add salt and stir to combine. Spray a small skillet with cooking spray. Place a corn tortilla on skillet and heat, flipping over once golden and toasted. Repeat with remaining tortillas. Fill insides of heated corn tortillas with meat mixture and add any toppings desired. Serve and enjoy! Homemade Salsa

Ingredients Edit and Save Original recipe makes 5 cupsChange Servings 3 cups chopped tomatoes 1/2 cup chopped green bell pepper 1 cup onion, diced 1/4 cup minced fresh cilantro 2 tablespoons fresh lime juice