Soft Beef Tacos
By Jenny & Rosie with Barb Henshaw
Serves 4-6
Ingredients
For Tacos:
1 can (540 mL) Kidney or black beans, mashed with can liquid by hand or in the food processor
1 Tbsp (15 mL) Oil
1 medium Onion, diced
1 clove Garlic, minced
1 lb (454 g) Lean ground beef
2 Tbsp (30 mL) Chili powder
½ tsp (2 mL) Ground cumin
½ tsp (2 mL) Salt
12 6-7” Whole wheat tortillas or corn taco shells
Serve With:
1 Cup (250 mL) Sour cream
1 Cup (250 mL) Salsa
1 Cup (250 mL) Shredded cheddar cheese
½ head Romaine, leaf or iceberg lettuce
1 Tomato, diced
Directions
Note: Wash all produce well. This recipe can be made with 1 lb (454 g) diced chicken instead of beef. Add the chicken in place of the beef in Step 2. Make it vegetarian by using 2 × 540 mL cans of beans and omitting the beef.
Heat oil in a large, heavy-bottom frying pan over medium heat and add the onions. Sauté for 5-10 minutes, until onions have softened and are beginning to brown.
Add the ground beef, garlic, chili powder, cumin and salt. Cook and stir until beef has browned, 10-15 minutes. Add the pureed beans. Cook, stirring occasionally, until the mixture bubbles.
Reduce heat to low and cook another 10 minutes or so, until beans have thickened. If using chicken, add the chicken at this point and simmer for 10- 15 minutes, until chicken has fallen apart into shreds and mixture is thickened.
Fill the taco shells or tortillas with the mixture and serve with the sour cream, salsa, cheese, tomato, and lettuce on the side.
