CHEF JEFF — ONE BYTE AT A TIME: Taco FillingTextured soy protein is an excellent meat substitute for several Mexican dishes.
By: Herald Staff Report,
Textured soy protein is an excellent meat substitute for several Mexican dishes.
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.