MP Ovo Tacos

 

Ovo is egg in Portuguese. These tasty, no mess, fuss-free tacos, are quick & easy to make, and they’re full of flavor.

Over 300% less carbs than regular tacos and jammed full of lean protein, these look and taste like real tacos, are satisfying and can be eaten anytime. The entire family will love them! 

Ingredients:
1 whole egg
5 egg whites
canola cooking spray oil
1 x (400g) can black beans, washed and drained
1 x (400g) can red kidney beans, washed and drained
½ tsp ground chili
½ tsp ground cumin
½ large red onion, finely chopped
½ cup coriander, chopped
3-4 lime wedges
½ small avocado, smashed
1 - 1½ tbls flaxseed oil

Garnish/topping-
½ cup light/low-fat tasty cheese
¼ cup jalapeños, chopped (optional)
½ small yellow capsicum, deseeded, finely chopped
1 large tomato, deseeded, finely chopped
1 cup finely shredded iceberg lettuce

Method:
Step 1. Make ovo taco shells by whisking 1 whole egg with egg whites and 1 tablespoon of water until light and fluffy. Spray lightly with oil a small (20cm) non-stick frying pan, and heat over medium-high heat. When hot, pour just enough egg mixture and gently swirl to cover the base of the frying pan. 

Step 2. Cook for 1-2 minutes until eggs have settled, then using a spatula, flip and cook the ova taco shell for another 20 seconds. Transfer to plate. Repeat process with remaining egg mixture to make more ova tacos. See below my Tip!

Step 3. Empty beans into a medium sized mixing bowl. Add chili powder, cumin, onion, coriander and squeeze lime wedges over the top. Drizzle with flaxseed oil and using either a potato masher or fork, mash ingredients together until well combined.

Step 4. In a separate smaller bowl, smash avocado, then add to mashed bean mixture. Stir well to combine, set aside.

Step 5. Combine tomatoes, lettuce, capsicum together in another small bowl, and set aside.

Step 6. Place ovo taco shells onto a serving plate, spoon some of the mashed bean mixture over one half, top with some cheese and jalapenos, then with some of the tomato, lettuce and capsicum mixture.

Step 7. Fold the other side over with a spatula, making a little taco pocket. Repeat process with the remaining fillings and ova taco shells, then serve right away. Enjoy!

Shar’s MP Tip - Make ovo tacos shells prior to adding the filling. Place them into the fridge for 10 minutes to cool. This makes them easier to fold and they will hold their shape when the filling is added!

 Makes: 6 tacos           Prep & Cooking Time: Less than 20 mins

 Nutritional Information: (per taco)

         Calories/kjs  198.8    Protein: 15.4 g    Carbs: 17.2 g    Fat: 7.6 g



love your body!

Shar x