Zutaten für Baked Rolled Tacos
- 1 1/2 lbs boneless skinless chicken breasts
- 1 (15 ounce) can black beans, rinsed and drained
- 1 teaspoon cumin
- 1 teaspoon chili powder
- 3 cloves garlic, minced
- 1 (10 ounce) can red enchilada sauce
- 1/2 cup water
- 1/2 cup chopped white onion
- 1 cup shredded 2% sharp cheddar cheese
- 12 corn tortillas
- 1 cup cooked brown rice (optional)
- 1/2 cup prepared TVP (textured vegetable protein) (optional)
- 1 cup chopped vegetables (optional)
- Canola cooking spray
- Taco sauce (optional topping)
- Guacamole (optional topping)
- Sour cream (optional topping)
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Zubereitung von Baked Rolled Tacos
- Preheat oven to 400°F (200°C).
- In a large saucepan, mash the pinto beans with a potato masher.
- Add the shredded chicken, cumin, chili powder, minced garlic, enchilada sauce, and water to the beans.
- Bring to a simmer over medium heat, then reduce heat to low and cook until all liquid is absorbed (about 10-15 minutes), stirring occasionally. If the mixture is too liquidy, strain it through a cheesecloth.
- Remove from heat and stir in 1/2 cup of the shredded cheese and the chopped onion.
- Stir in the cooked brown rice and prepared TVP and optional chopped vegetables.
- To prevent cracking, prepare the tortillas by wrapping them in a damp kitchen towel and placing them in a metal colander set over a pan of simmering water for about 5-10 minutes, or until softened and pliable.
- Place about 1/4 cup of the filling lengthwise onto each tortilla.
- Roll the tortilla tightly around the filling, tucking in the sides as needed.
- Place the rolled tacos seam-side down on a greased baking sheet.
- Lightly spray the tacos with canola cooking spray.
- Bake for 20-25 minutes, or until the taco shells are crispy and golden brown.
- Remove from the oven and top with the remaining 1/2 cup of cheese.
- Bake for another 5-7 minutes, or until the cheese is melted and bubbly.
- Serve immediately with your favorite toppings such as taco sauce, guacamole, and/or sour cream.
Nutrition Information (Approximate per serving)
Sodium
17 g
Sugar
6g
Fat
11g
Carbs
16g
