By Mayo Clinic Staff

Dietitian's tip:

Serve with Spanish rice, a green salad and cantaloupe.

Number of servings

Serves 4
  1. High Fiber
  2. Healthy carb

Ingredients

  1. 1 tablespoon olive oil
  2. 1 medium red onion, chopped (about 1 cup)
  3. 1 cup diced yellow summer squash
  4. 1 cup diced green zucchini
  5. 3 large garlic cloves, minced
  6. 4 medium tomatoes, seeded and chopped (about 2 cups)
  7. 1 jalapeno chili, seeded and chopped
  8. 1 cup fresh corn kernels (about 2 ears of corn) or 1 cup frozen corn
  9. 1 cup canned pinto or black beans, rinsed and drained
  10. 1/2 cup chopped fresh cilantro
  11. 8 whole-wheat tortillas
  12. 1/2 cup smoke-flavored salsa

Directions

In a large saucepan, heat the olive oil over medium heat. Add the onion and cook until soft. Add the summer squash and zucchini, and continue cooking until tender, about 5 minutes. Stir in the garlic, tomatoes, jalapeno, corn and beans. Cook until the vegetables are tender-crisp, about 5 minutes. Add the cilantro and remove from the heat.

Heat a large frying pan (without a nonstick surface) over medium heat. Add 1 tortilla to the hot pan and heat until softened — about 20 seconds a side. Repeat with the remaining tortillas.

To serve, divide the tortillas among individual plates. Scoop an equal amount of the vegetable mixture onto each tortilla. Top each with 2 tablespoons of the salsa. Serve immediately.

Nutritional analysis per serving

Serving size: 2 tacos

  • Cholesterol 0 mg
  • Calories 300
  • Sodium 259 mg
  • Total fat 4 g
  • Total carbohydrate 55 g
  • Saturated fat 1 g
  • Dietary fiber 26 g
  • Trans fat 0 g
  • Total sugars 8 g
  • Monounsaturated fat 3 g
  • Added sugars 0 g
  • Protein 11 g
June 14, 2019