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URMC / Center for Community Health & Prevention / Patient Care / Jill Chodak / Let's Taco 'Bout Heart Health

 

Let's Taco 'Bout Heart Health

These heart-healthy tacos, made with refried beans and whole grains, are an easy way to get fiber, protein and healthy fats!

Ingredients 

These ingredients are specific to a recipe provided for the American Heart Association and break down specific nutrition values in relation to good heart health.

  • Wegmans Gordita taco tortilla: Svg size 1, 90 kcal, 0 g sat fat, < 1 g fiber, 0 g added sugar, 2 g protein
  • Wegmans steamable whole grain brown rice, quinoa, lentils: 1 cup, 240 kcal, 0 g sat fat, 4 g fiber, 0 g added sugar, 7 g protein (use half cup)
  • Amy’s, light in sodium, refried black beans: Svg size ½ cup, 170 kcal, 0 g sat fat, 6 g fiber, 0 g added sugar, 8 g protein
  • Ortega taco sauce, mild: 1 tbsp, 10 kcal, 0 g sat fat, 0 g fiber, 1 g added sugar, 0 g protein
  • Wegmans mild cheddar shredded cheese: ¼ cup, 110 kcal, 5 g sat fat, 0 g fiber, 0 g added sugar, 7 g protein
  • Iceberg lettuce: Handful

Instructions

  1. Microwave steamable whole grains, as instructions suggest
  2. Heat beans in small sauce pan until hot and bubbly
  3. Combine all ingredients on tortilla
  4. Enjoy!

Total Nutrition

  • Kcal: 500 mg
  • Saturated fat: 5 g (can get rid of cheese if wanting to lower this further)
  • Fiber: 10 g
  • Added Sugar: 1 g
  • Protein: 24 g (without meat!)
  • Sodium: 905 mg