PREP: 10 minutes COOK: 35 minutes MAKES 8 servings
• 1⁄2 cup water
• 1⁄4 cup dry lentils, rinsed and drained
• 1⁄4 cup chopped onion
• 8 taco shells
• 1 8-ounce can tomato sauce
• 1⁄2 of a 1.125-ounce envelope (5 teaspoons) taco seasoning mix
• 8 ounces firm or extra-firm tub-style tofu (fresh bean curd), drained and finely chopped
• 11⁄2 cups shredded lettuce
• 1 medium tomato, chopped
• 1⁄2 cup shredded cheddar cheese
• 1⁄2 cup salsa (optional)
1. In a medium saucepan combine the water, lentils, and onion. Bring to boiling; reduce heat. Simmer, covered, for 25 to 30 minutes or until lentils are tender and liquid is absorbed.
2. Meanwhile, heat taco shells according to package directions.
3. Stir tomato sauce and taco seasoning mix into lentil mixture. Bring to boiling; reduce heat. Simmer, uncovered, for 5 minutes. Stir in tofu; heat through. Spoon lentil mixture into taco shells. Top with lettuce, tomato, and cheese. If desired, serve with salsa.
PER SERVING: 148 cal., 7 g total fat (2 g sat. fat), 7 mg chol., 460 mg sodium, 16 g carb., 3 g fiber, 7 g pro.
Bulgur Tacos
Prepare as above, except increase water to 3⁄4 cup and substitute 1⁄4 cup bulgur for lentils. Simmer water, bulgur, and onion, covered, about 15 minutes or until bulgur is tender and liquid is absorbed. Makes 8 servings.
PER SERVING: 143 calories, 7 g total fat (2 g sat. fat), 7 mg chol., 460 mg sodium, 16 g carb., 2 g fiber, 6 g pro.
Vegetable Tacos
Prepare as above, except stir 1 cup frozen whole kernel corn and 3⁄4 cup shredded carrot into the tomato sauce mixture. Increase number of taco shells to 12. Makes 12 servings.
PER SERVING: 133 calories, 6 g total fat (2 g sat. fat), 5 mg cholesterol, 326 mg sodium, 17 g carb., 3 g fiber, 6 g pro.
tip
When buying salad dressing, check the nutrition facts label for sodium content. Some brands and flavor varieties, such as Caesar, have far more sodium than others.
