Caramelized Onion, Bean and Corn Tacos
- 4 brown onions peeled, thinly sliced
- 2 tbsp olive oil
- 2 tbsp brown sugar
- 1 sachet fajita seasoning
- 8 wholegrain tortillas
- 800 g black beans (2 x 400g can), rinsed, drained
- 2 fresh corn cobs kernels removed
- 375 g mild thick and chunky salsa
- 2 cups grated tasty cheese
- olive oil cooking spray
- 1 avocado smashed, to serve
- 1 lime cut in wedges, to serve
- sour cream to serve
- fresh coriander (cilantro) to serve
- ½ onion peeled, finely chopped
- 2 tomatoes vine-ripened, deseeded, finely chopped
- ½ lime juiced
- Preheat oven to 220°C fan forced. Lightly grease two large oven trays.
- Place onions in a shallow microwave-safe dish. Cover with damp paper towel. Microwave on High/100% power for 4 minutes until soft.
- Heat half the oil in a medium, non-stick frying pan over a medium heat. Add onions and sugar. Cook, stirring occasionally, for 15 minutes or until caramelized. Add seasoning. Cook, stirring for a further 1 minute.
- Divide onions evenly over half of each tortilla. Top with beans and corn. Spoon over salsa and sprinkle with cheese. Fold over to enclose.
- Place tortillas onto trays. Spray both sides lightly with cooking oil. Bake for 10 minutes, or until cheese is melted and tortillas are golden around the edges.
- Meanwhile, make salsa. Combine all ingredients in a bowl. Serve tacos with salsa, avocado, lime wedges, sour cream and coriander leaves.
Tip: Serve tacos with chipotle mayonnaise instead of sour cream. For a spicy kick, add drained pickled jalapenos to the salsa.
Tip: For a non-vegetarian option, replace 1 can of black beans with 300g chopped cooked chicken.
Tip: These are a great after-school snack. Make to the end of step 3 and place on a tray in the fridge. Kids can cook them between baking paper in a sandwich press.
Please note the serving size listed is to be used as a guide only. Consider your own individual nutrient and carbohydrate requirements and adjust the serving size as required. If you are unsure of your requirements consult an Accredited Practising Dietitian (APD) for personalises advice.