A couple of weeks ago, Barbara Martin Sparrow, a friend and reader of the blog, suggested that I use more beans in my diet for good protein. I thought that was an excellent idea, so I asked her for recipes. I also found a really good one on the Prevention web site. This recipe was called Breakfast Skillet Tacos, and it is unusual. I am from Oklahoma, so I am usually a meat and potatoes girl. This is what we are trying to change. I am trying to change the way I feel about what a meal consists of. This recipe is definitely a step in that right direction. At the Humphries Diabetes Center they recommend the plate method of eating for me. What that means is that you cut your plate into three sections. In the largest section, one whole side of the plate, you put the veggies. On the other side of the plate, you divide it into two smaller sections, one for the protein and the other for the carbohydrates. If you want to know more about this method, which I think would benefit anyone overweight; you can find it here on the American Diabetes Association website: http://www.diabetes.org/food-and-fitness/food/planning-meals/create-your-plate/
It is foreign to me, and my husband and we are really struggling with how to make this work for us. You would think this would be easy, like a kindergartener learning to eat, but when you have eaten a certain way all your life… This isn’t an excuse, it is my struggle. I know the right way to eat, but my autopilot is the wrong way. So we struggle everyday with rewiring out autopilot. We are trying, and this recipe is going into the arsenal.
I don’t like onions and this recipe calls for scallions. We only used half what it calls for but I upped the garlic. I love garlic. However, scallions are very subtle that we might up it back up to 6 next time. This is a lot of chopping so I think next time we are going to chop up some of it the night before because it is a bit much for the morning. It is a delicious recipe, even if it looks a little like goop. It says to tear your tortillas into little strips and put them in the skillet. However, we ate it like actual tacos, or tostadas. We piled on all the stuff on top…yum. I just copied this from the web site for Prevention magazine.
Serves: Prep: 10min Cook: 20min Total: 30min
NOTE: Ingredients for a changed serving size are based on a calculation and are not reviewed by the author or tested. Please also consider scaling up or down cooking containers as needed.
- 5 soft corn tortillas (6″ diameter)
- 6 scallions, chopped
- 1 red bell pepper, chopped
- 1 small jalapeno chile pepper, seeded and finely chopped (optional), wear plastic gloves when handling
- 1 clove garlic, minced
- 1 teaspoon ground cumin
- 1 can (15 ounces) reduced-sodium black beans, rinsed and drained
- 4 cups baby spinach (about 4 ounces)
- 1 large tomato, chopped
- 1 cup shredded reduced-fat Cheddar cheese
- 4 tablespoons reduced-fat sour cream
- sprigs fresh cilantro
- Preheat the oven to 350°F. Stack the tortillas on a large piece of foil, sprinkle the top one with water, and wrap in the foil. Heat for 10 minutes.
- Meanwhile, heat a large nonstick skillet coated with olive oil cooking spray over medium-high heat. Add the scallions and bell pepper and cook for 5 minutes or until lightly browned. Add the jalapeno chile pepper (if using), garlic, and cumin. Cook for 2 minutes or until lightly browned. Stir in the beans, spinach, and tomato. Cook for 2 minutes or until heated through. Spread the mixture evenly in the skillet.
- Remove from the heat and sprinkle with the cheese. Let stand until melted. Top with dollops of the sour cream and sprinkle with the cilantro.
- Cut the warmed tortillas into quarters or strips. Serve immediately with the taco skillet.