Without the cheese (which is an optional ingredient), this meal is vegan.
the goods:
2 10 oz cans Red Gold Diced Tomatoes with Green Chilies
2 cans (15 oz) Goya Reduced Sodium Black Beans, rinsed and drained
1 tablespoon olive oil
1/2 tablespoon minced garlic
1 tablespoon chili powder
1 teaspoon ground cumin
1 teaspoon dried oregano
1/4 teaspoon garlic powder
1/4 teaspoon black pepper
taco shells
shredded cheese (optional)
baby spinach
1 fresh tomato
taco sauce (optional)
the process:
1. In a non-stick large skillet, sauté garlic in olive oil.
2. Stir in beans (drained), canned tomatoes (1 1/2 cans, drained) and seasonings. Bring to a boil.
3. Reduce heat, simmer for about 3-5 minutes.
4. Spoon into taco shells.
5. Top with shredded cheese, baby spinach, fresh tomatoes and taco sauce if desired.
the result:
8-10 tacos
the benefits:
Black Beans are one of the healthiest foods to include in your diet. They are highly rich in vitamins, minerals and are known for their antioxidant properties. In addition, they are high in protein, magnesium, phosphorus and iron. Black beans are very good for the heart. Their health benefits can help reduce the risk of stroke, heart attacks, maintain blood pressure and stabilize blood sugar levels. The iron in black beans can also help boost energy levels. Black beans are very low in calories and virtually fat-free.
Tomatoes contain lycopene, which helps prevent cancer and heart disease. Lycopene, when served with olive oil (as in this recipe), has been shown to fight breast, pancreatic and intestinal cancers. Tomatoes have been shown to help reduce the risk of prostate cancer. They are also an excellent source of vitamins A and C, can help to reduce LDL cholesterol levels and contain bone-strengthening vitamin K.
Garlic has a wonderful ingredient called allicin, which is known to have wonderful anti-bacterial, anti-viral, anti-fungal and antioxidant properties. It can also help regulate blood sugar levels and can help in many types of cancer.
Organic Leafy Greens are a good source of nutrients that may help reduce damage to the heart and are full of antioxidants. Dark leafy greens are rich in vitamins C, E, K, folate, iron and calcium. They are also a good source of fiber and omega-3 fatty acids. These benefits help to slow the aging process, aid in cancer prevention and reduce the risk of coronary disease. Another benefit to eating leafy greens is the vitamin A which boosts skin health and minimizes the production of sebum, helping to limit acne. This nutrient also strengthens the skin's protective tissue and helps to flush out toxins.
the brands (used in this recipe):
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