Tacos With Salsa and Guacamole
SERVES: 4 (MAKES 8)
PREPARATION: 15 MINUTES, COOKING: 20 MINUTES
1 tablespoon (15 ml) extra virgin olive oil
1 onion, finely chopped
1 eggplant, about 2/3 pound (300 g), cubed
1 butternut squash, about 11/3 pounds (700 g), halved, seeded, peeled and cubed
1 large zucchini, cubed
1/4 teaspoon (1 ml) chili powder
1/2 teaspoon (2 ml) ground cumin
1 clove garlic, crushed
141/2 ounce (400 ml) can diced tomatoes
pinch of salt
freshly ground black pepper
8 taco shells
2/3 cup (160 ml) low-fat plain yogurt
pinch of paprika
fresh cilantro sprigs, to garnish
lime wedges, to serve
1 large ripe avocado
juice of 1/2 lime
3 ripe tomatoes, diced
1/2 red onion, finely chopped
1/3 cup (20 g) chopped fresh cilantro leaves
1 To make the vegetable filling, heat the oil in a large saucepan over high heat, add the onion and eggplant and fry for 5 minutes, stirring frequently, until the vegetables are lightly browned.
2 Add the squash and zucchini to the pan, and stir in the chili powder, cumin and garlic. Add the tomatoes and season with the salt and pepper. Bring to a boil, cover the pan and simmer for 15 minutes, stirring occasionally, until the squash is just tender. Check that there is enough liquid in the pan and add a little water, if necessary.
3 Preheat the oven to 350°F (180°C). To make the guacamole, halve and pit the avocado, scoop the flesh into a bowl and mash it with the lime juice. Combine all the ingredients for the tomato salsa in a separate bowl. Set the guacamole and salsa aside.
4 Put the taco shells on a baking pan and warm them in the oven for 3–4 minutes. Transfer the taco shells to warmed serving plates. Fill with the eggplant mixture, top with the guacamole, salsa and yogurt, then sprinkle with paprika. Garnish with cilantro sprigs and serve with lime wedges.
Each serving (2 tacos) provides
416 calories, 11 g protein, 24 g fat (4 g saturated fat), 42 g carbohydrate (16 g sugars), 11 g fiber, 346 mg sodium
Avocados are high in calories, but it’s actually from the “good” monounsaturated fat they contain—the same type of fat that makes olive oil so highly recommended for the prevention of coronary heart disease. Avocados are also rich in vitamin E, an important antioxidant.
|Tacos With Salsa and Guacamole|