Your Recipe

Tacos with Refried Beans and Cheese

Zutat  Menge  Kalorien 
Kopfsalat, roh 162g 23kcal
Zwiebeln 70g 28kcal
Tomaten 250g 45kcal
Pflanzenöl 4.333g 38kcal
Käse, Parmesankäse, gerieben 50g 211kcal

Recipe Instructions:

Ingredients:
Serves 4 (2 Tacos Each)

1 small onion
1 teaspoon vegetable oil
1 (16 ounce) can low-sodium refried beans
8 taco shells
½ small head of lettuce
2 tomatoes
½ cup 2% shredded cheese of choice
taco sauce (optional)
Instructions:
Wash hands with soap and water.
Gently rub onion under cold running water. Peel and chop onion.
Heat skillet over medium-high heat. Add oil. Saute chopped onion in vegetable oil for 3 minutes until softened.
Wipe top of refried beans can with a damp paper towel and open can carefully.
Stir refried beans in with the onions. Heat thoroughly for 5 minutes on medium
Spread refried bean mixture in taco shell
Gently rub lettuce and tomatoes under cold, running water. Chop 1/2 head of lettuce and tomatoes.
Sprinkle tacos with shredded cheese, lettuce, chopped tomatoes and taco sauce, as desired. Enjoy!

Nährwertangaben 
Portionsgröße  134 g | ml
Menge pro Portion  86
360
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 4.8g 6%
Gesättigte Fettsäuren  2.1g 11%
Natrium 230mg 10%
Gesamte Kohlenhydrate  6.8g 2%
Ballaststoffe  1.5g 5%
Zucker  2.9g
Protein  4.9g 10%
Vitamin D 0mcg 0%
Kalzium 132mg 10%
Eisen  0.5mg 3%
Kalium 265mg 6%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
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Vitamin
Nährstoff Menge  DV
Vitamin A 134.94 mcg 15%
Thiamin [B1] 0.057 mg 5%
Riboflavin [B2] 0.081 mg 6%
Niacin [B3] 0.502 mg 3%
Pantothensäure [B5] 0.134 mg 3%
Vitamin B6 0.108 mg 6%
Cobalamin [B12] 0.169 mcg 0%
Folat [B9] 26.47 mcg 0%
Vitamin C 12.288 mg 14%
Vitamin D 0 mcg 0%
Vitamin E 0.549 mg 4%
Vitamin K 37.841 mcg 32%
Betain 0.043 mg 0%
Cholin 11.151 mg 2%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  6.8 g 2%
Sugars 2.9 g 6%
Ballaststoffe  1.5 g 5%
Carbohydrate 5.2 g 0%
Netto-Kohlenhydrate 3.9g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.043 g 0%
Arginin 0.06 g 0%
Asparaginsäure 0.158 g 0%
Cystein 0.013 g 0%
Glutaminsäure 0.388 g 0%
Glycin 0.039 g 0%
Histidin 0.02 g 0%
Isoleucin 0.048 g 0%
Leucin 0.052 g 0%
Lysin 0.058 g 0%
Methionin 0.011 g 0%
Phenylalanin 0.044 g 0%
Prolin 0.031 g 0%
Serin 0.036 g 0%
Threonin 0.044 g 0%
Tryptophan 0.01 g 0%
Tyrosin 0.024 g 0%
Valin 0.043 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 131.71 mg 10%
Kupfer 0.06 mg 7%
Fluorid 1.63 mcg 0%
Eisen  0.52 mg 3%
Magnesium 17.05 mg 4%
Mangan 0.1 mg 4%
Phosphor 109.05 mg 9%
Kalium 264.72 mg 6%
Selen 4.62 mcg 8%
Natrium 230.27 mg 10%
Zink 0.74 mg 7%
andere
Nährstoff Menge  DV
Wasser 116.107 g 0%
Asche 1.58 g 0%