When it comes to colon cancer, there’s a lot you can do to prevent your risk. A few tips? Maintain a healthy weight, stay physically active and limit your alcohol consumption. Cancer specialists also recommend eating more fiber and phytochemicals from legumes and cruciferous vegetables like broccoli and less red and processed meat. Aim to eat two or more meatless meals a week, starting with this yummy colon-healthy taco recipe featuring black beans, provided by Terri Taylor, a registered dietitian with HonorHealth Cancer Care.
Ingredients
- ¼ to 1/3 cup nonfat plain Greek yogurt
- 2 tablespoons fresh cilantro, minced
- Juice of half a small lime
- 2 cups broccoli slaw mix
- 1 tablespoon expeller or cold-pressed canola oil
- 1 garlic clove, minced
- ½ medium white onion, diced
- ½ cup thinly sliced red peppers
- 1 15-ounce, BPA-free can organic black beans, drained
- 1 teaspoon cumin
- 1 ½ teaspoons chili powder
- ½ teaspoon garlic powder
- ¼ teaspoon salt (optional)
- ½ teaspoon smoked paprika
- ¼ cup water
- Six 6-inch corn tortillas
- Diced fresh tomato
Preparation
- Make slaw mix: In a medium bowl, mix Greek yogurt with cilantro and lime juice.
- Add broccoli slaw and mix well. Set aside.
- Heat a medium skillet over medium-low heat.
- Add oil. Once hot, add garlic, onions and red peppers.
- Sauté until onions are translucent, about 3-4 minutes.
- Add black beans and stir.
- Stir cumin, chili and garlic powders, salt, paprika and water into the bean mixture.
- Mix well.
- Use the back of a wooden spoon to lightly smash some of the black beans to help keep the mixture together.
- Bring to a simmer and heat through, about 10 minutes.
- Just before serving, heat the tortillas two or three at a time, either in a dry skillet on medium heat or in the microwave (separated by paper towels) on high for 5 seconds, just to soften.
- Spread 1/3 cup of bean mixture into a tortilla.
- Top with 1/3 cup of broccoli slaw and diced tomatoes.
Yield: Six tacos.
Approximate nutritional breakdown per taco: 119 calories, 7 grams protein, 3 grams fat, 16 grams carbohydrate, 5 grams fiber, 111 milligrams sodium
