Serves 4--Egg- & Dairy-free
Just two of these tacos provide nearly all the soy protein of the daily FDA recommendation of 25 grams.
4 tsp. vegetable oil
1 medium onion, finely chopped
3 cloves garlic, minced
12-oz. pkg. soy crumbles, plain or taco-flavored
1/4 cup dark beer
1/2 cup low-sodium vegetable broth
2 tsp. chili powder
1 tsp. dried oregano
2 large jalapeño peppers, seeded and finely chopped
1/2 cup salsa, drained
1/2 cup chopped cilantro
8 taco shells
Garnishes: shredded lettuce, salsa, shredded Jack or Tex-Mex soy cheese, sliced avocado, soy sour cream, chopped scallions.
1. In large nonstick skillet, heat 2 teaspoons oil over medium-high heat. Add 1/4 cup onion and 1/4 teaspoon garlic and cook, stirring often, until onion is softened, 2 to 3 minutes. Reduce heat and mix in soy crumbles, beer and broth. Reduce heat and simmer until liquid has almost evaporated, about 8 minutes. Transfer mixture to plate and set aside. Wipe out skillet.
2. Heat remaining 2 teaspoons oil in skillet over medium-low heat. Add remaining onion and garlic and cook, stirring often, until onion is softened, about 4 minutes. Add chili powder, oregano and jalapeños, stirring until mixture is fragrant, about 30 seconds. Add reserved crumbles, salsa and cilantro and stir well. Season to taste with salt and pepper. Cook, stirring occasionally, 3 to 4 minutes.
3. Spoon 1/4 cup filling into each taco shell. Top with some or all garnishes and serve hot.
Makes 4 servings, Egg & Dairy free.
PER serving: 302 CAL; 22 G PROT; 11 G TOTAL FAT (1 SAT. FAT); 28 G CARB.; 0 MG CHOL; 633 MG SOD.; 8 G FIBER
