CHEF JEFF — ONE BYTE AT A TIME: Taco Filling

Textured soy protein is an excellent meat substitute for several Mexican dishes.

Taco Filling

1 tablespoon oil

1 cup chopped green pepper/jalapeno and/or onion

¾ cup water

½ package taco seasoning mix

1 cup textured soy protein

½ can fat-free refried beans (7/8 cup)

Heat oil in skillet. Add vegetables. Saute until soft. Add water and seasoning mix. Heat to boiling. Add TSP stir and let sit 3 minutes. Add refried beans. Stir and heat. Serve with shredded cheese, tomato, lettuce, salsa.

Yield: 2½ cups.

Note: This recipe will make either 6 taco burgers or you can use it to fill 10 5- to 6-inch size corn tortillas. Double recipe and use all taco seasoning and whole can of refried beans. Save some in the freezer for another meal.

Approximate nutritional analysis per serving: 80 calories, 2 milligrams sodium, no fat, no cholesterol, 4 grams fiber, 3 grams sugar, 12 grams protein.

Grab more food tidbits at the Chef Jeff blog at GrandForksHerald.com.

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