Beans-and-Greens Tacos with Goat Cheese

Carol’s Healthy and Super Tasty Tacos

1 Tbps. extra virgin olive oil
2 red onions, sliced in ¼ inch rounds
5 garlic cloves, thinly sliced
1 pound Swiss Chard leaves and ribs washed well and coarsely chopped
1 cup canned Navy beans, drained and rinsed
½ cup vegetable or chicken stock (we suggest Kitchen Basics No Sodium Stock)
Mrs. Dash Original Blend
8 small white corn tortillas
1/3 cup soft goat cheese
8 cilantro sprigs (or you can chop coarsely)

1. Heat oil in a large high-sided skillet over medium heat. Cook onions until soft, about 6 minutes. Add garlic and cook for 1 minute. Stir in Chard, beans. (If you want to add the stock, you can do it here). Cook until greens and beans are warmed through, about 4 minutes. Season with Mrs. Dash Original Blend
2. Using tongs, hold each tortilla directly over a gas flame, turning, until heated through, about 5 seconds. (Alternatively, wrap tortillas in foil and warm in a 350-degree oven). Spread each warmed tortilla with softened goat cheese and spoon Chard filling onto tortillas. Top with Cilantro.

Did you know, most Americans are low in both of those nutrients? This recipe is a excellent source of potassium and fiber.

Benchmarks for Nutritional Values

RDI This Recipe
Cholesterol ≤ 60mg 4.38 mg
Low Sugar ≤ 5g 4.98 g
Low Fat ≤ 3mg per 100 calories 4.67 g
Saturated Fat per total calories < 7% 9%
Polyunsaturated fat ≤ 10% 2%
Monounsaturated Fat 10%-20% 5%
Low Sodium ≤ 140 175.88 mg
High Sodium ≥ 480
Significant Fiber 2-3g 5.50 g

Benchmarks for vitamins and minerals are significant if they are≥ 20%.

Vitamin A: 74%

Vitamin C: 37%

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One Response to Beans-and-Greens Tacos with Goat Cheese

  1. Stephanie says:

    I made this for my fiancée and his mom. They both loved it. It has a great flavor and was really easy to make.

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