This recipe is NOT safe for Coumadin (warfarin) users.
This recipe contains cheese and some of those who are lactose intolerant may be able to tolerate it.
This is a low sodium recipe.
GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.
This recipe is NOT safe for those who are sensitive to gluten.
"If you can't stand the heat, get out of the kitchen."
-Harry S. Truman, 33rd President of the United States
This is another substitution recipe. Compare this with the Roasted Corn Tacos to see how you can make substitutions.
Asparagus is actually a member of the lily family and is a perennial, with plants living up to ten years. Most people think that thin stalks are those harvested earlier in the year, but the thickness indicates the age of the plant, with the thicker stems coming from older plants. White asparagus is increasingly available in this country, as is the purple variety.
There is much debate about whether thick or thin stems taste better, but I feel that it is the freshness of asparagus that is much more important to its flavor. Choose firm stalks that are bright green. The tips of the asparagus should be tightly closed. Any signs of dryness or wilting indicates that it is not fresh.
Asparagus doesn't keep well. You can keep them fresher in the refrigerator by cutting the stalks near the bottom and placing them upright in water.
Older, thicker stalks can be woody and peeling the skin at the base will remove the tough layer. Peeled asparagus will poach much faster, however.
4 ounces asparagus = 26 calories, 0g fat, 0g sat fat, 0g mono fat, 3g protein, 5g carbohydrates, 2mg sodium, 0mg cholesterol, 47 mcg Vitamin K
Servings = 2 | Serving size =1 soft taco
Cooking Time = 30 Minutes
This recipe can be multiplied by 2,3,4.
Leftovers are not very good. The pepper mixture can be made in advance and reheated.
|1 tsp||grapeseed oil|
|1 cloves||garlic (minced)|
|1/2 medium||white onion (diced)|
|1/2 large||yellow bell pepper (diced)|
|1/2||chipotle pepper in adobo sauce (minced)|
|1 Tbsp||tomato paste|
|1/4 cup||light beer|
|1/4 cup||low sodium chicken or vegetable broth|
|fresh ground black pepper (to taste)|
|6||spears white asparagus (blanched)|
|2||reduced-fat flour tortillas|
|2 ounces||reduced-fat Monterey Jack cheese (shredded)|
|1/2 cup||fresh cilantro|
|1 small||tomato (seeded and julienned)|
Heat the grapeseed oil in a ten inch non-stick skillet over medium heat and add the minced garlic. Cook very slowly and stir frequently. Do not allow the garlic to brown or it will become bitter.
After about two minutes, add the onions. Cook over medium heat. When the onions begin to soften, add the yellow pepper. Cook for about 2 – 4 minutes tossing frequently.
Add the minced chipotle and tomato paste. Toss for about one minute and add the beer, chicken stock and pepper. Cook over medium heat, tossing frequently until about half of the liquid is gone and then add the asparagus spears. Cook, tossing frequently, until almost all of the liquid is gone.
While the vegetables are cooking, heat a medium skillet over medium heat.
When ready to assemble place both tortillas in the heated empty skillet. Warm them for about 1 minute and place each on a plate.
Spread half of the 1/4 avocado down the center of each tortilla and then top with half of the vegetables in a line down the center.
Top the heated vegetables with the cheese, cilantro and tomato.
Roll into a tube and eat.
Serving size = 1 taco
Servings = 2
Amount Per Serving
|Calories 506||Calories from Fat 137|
|% Daily Value|
|Total Fat 16g||24%|
|Saturated Fat 5g||26%|
|Monounsaturated Fat 5g|
|Trans Fat 0g|
|Total Carbohydrates 56g||19%|
|Dietary Fiber 8g||30%|
|Vitamin A 118%||Vitamin C 221%|
|Calcium 35%||Iron 24%|
|Vitamin K 46 mcg||Potassium 973 mg|
|Magnesium 71 mg|