Name: Caramelized Onion, Bean and Corn Tacos
Prep time: 15 min
Cook time: 30 min
Ingredients: 4 brown onion (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 sweetcorn cob (kernels removed); 375 g mild thick and chunky salsa; 2 cups reduced fat tasty cheese (grated ); olive oil spray; 1 avocado (smashed, to serve); 1 lime (cut in wedges, to serve); sour cream (to serve); fresh coriander (cilantro) (to serve); ½ brown onion (peeled, finely chopped); 2 tomato (vine-ripened, deseeded, finely chopped); ½ lime (juiced)

Dinner, Lunch

SERVES:

DIFFICULTY:
Easy

PREP TIME:
15

COOK TIME:
30

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Ingredients

4 brown onion 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 sweetcorn cob kernels removed
375 g mild thick and chunky salsa
2 cups reduced fat tasty cheese grated
olive oil spray
1 avocado smashed, to serve
1 lime cut in wedges, to serve
sour cream to serve
fresh coriander (cilantro) to serve

Salsa

½ brown onion peeled, finely chopped
2 tomato vine-ripened, deseeded, finely chopped
½ lime juiced

Method

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.

Notes

Courtesy of Australian Onions

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.

Nutritional information (per serve)

A low GI diet focuses on the quality of carbohydrates you eat. Good carbohydrates (or low GI carbohydrates) are more slowly digested helping keep your blood sugars stable, whereas bad carbohydrates cause your blood glucose levels to peak and crash. Want to know which carbohydrates are best for you? Try our swap it tool!

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