Tag Archives: garlic powder

Potacos (Potato Tacos)

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Ingredients:Potacos or Potato tacos
4 Russet potatoes, cubed
2 tablespoons whole wheat flour
1 tablespoon chili powder
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
1/4 teaspoon paprika
1/4 teaspoon cumin
1/8 teaspoon cayenne pepper
corn tortillas (I used store brand from Mi Pueblo)
shredded lettuce or cabbage
pico de Gallo
chipotle nayonaise

Directions:
In a small bowl mix the whole wheat flour and spices together and set aside. Peel the Russet potatoes and chop into small, bite size pieces. Drop chopped potatoes in a pan of cold water. Boil the potatoes for 5-7 minutes, remove from stove and drain water. Add the potatoes back to the pain and shake the dry mix over the potatoes. Cover the pan and shack to coat the potatoes with the dry mixture.

Heat the over to 450 degrees. Place the potato pieces on a cookie sheet covered with parchment paper. Bake potato pieces for 35 minutes. At 17-18 minutes using a spatula oven the oven and turn the potatoes pieces to get a nice even browning.

Take 2 corn tortillas and gently fold them and place them in your toaster (not toaster oven) and push the toaster down. When the time is up, you will have quick and simple taco shells. Fill shells with lettuce or cabbage, drip chipotle nayonaise, added potato chunks and top with fresh pico de Gallo.

Serving Size: 12 tacos

Nutritional Facts: (1 corn tortilla with potato filling)
Calories: 104.3
Total Fat: 1.6 g
Cholesterol: 0 mg
Sodium: 54.5 mg
Potassium: 222.9 mg
Total Carbs: 23.1 g
Protein: 2.3 g

Notes: You could simplify this recipe by substituting 1 tablespoon of taco season, instead of mixing your own, but this will add a bit of sodium to the recipe. The potatoes were actually a tater tot recipe from Fifteen Spatulas (see link below), adapted to be spiced up and served as taco filling. I am still working on a oil free version of a chipotle nayonaise. The store bought brands all contain oil in their adobo sauce. Recipe will be posted as soon.

You can also substitute 4 cups of hashed brown potatoes for the Russet potatoes. This saves a bit of time. If you do this, then use 1 tablespoon of whole wheat flour (not 2 TBSP) and mix with your taco seasoning. I also reduced the temperature to 350 for 15 minutes, as these are smaller potato chunks. I think these work better than the larger chucks, but both are tasty.

Source: Fifteen Spatulas

Black Bean Mushroom Burger

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Ingredients:
15.5 ounces black beans
1 cup mushrooms, sliced
1/2 cup rolled oats
2 cloves garlic, minced
1/2 onion, diced
1/2 teaspoon onion powder
1/2 teaspoon garlic powder
1/2 teaspoon paprika

Directions:
In a pan saute the garlic and onion until soft and translucent. Add mushrooms and stir for about 5 minutes until hot and they have turned a brown color. In a food processor add the black beans, rolled oats, spices and onion/garlic/mushroom mixture. Pulse a few times for good consistency. Divide mixture and flatten into patties.

Broil in the oven for 8 minutes per side. Serve on a whole wheat bun with lettuce, tomato with homemade ketchup and baked home fries.

Serving Size: 4 – 1/3 cup servings

Nutritional Facts: (mixture only, 1 burger)
Calories: 81.5
Total Fat: 1.1 g
Cholesterol: 0 mg
Sodium: 101.9 mg
Potassium: 104.8 mg
Total Carbs: 14.9 g
Protein: 4.0 g

Notes: On the heals of Jeff Novick’s Fast Food: Vol 2 – Burgers and Fries, I decided to try my hand at making a simple burger. I was able to find a great bargain on mushrooms and had black beans ready to eat. This added a bit of a hearty flavor to a basic bean burger, which had a nice dark color.

Source: None

Lentil Tacos

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Ingredients:Lentil Tacos
1 cup lentils, uncooked
1/2 onion, diced
2 cloves of garlic, minced
1/2 green pepper
2 1/4 cups vegetable broth
4 teaspoons minced onion (dried)
4 teaspoons chili powder
1 1/2 teaspoon garlic powder
1 teaspoon cumin
1 teaspoon oregano
1/2 teaspoon paprika
1/4 Teaspoon cayenne pepper

Directions:
In a pan saute the onion, garlic and green pepper unlike soft and onions translucent. In a mixing bowl combine all the dry ingredients and mix. Once the onions are done, add the dry mix and lentils. Once the mixture is combined add the vegetable broth and bring to a boil. Reduce the heat and cook for 30 minutes. When the lentils are done cooking transfer the mixture to a food processor and pulse a few times.

Serve in corn tortillas with lettuce (or cabbage), pico de Gallo or your favorite toppings. I made some low fat vegan nacho cheese (from Happy Herbivore) as well as a chipotle nayonaise sauce.

Serving Size: 12 – 1/4 cup servings

Nutritional Facts: (mixture only)
Calories: 26.8
Total Fat: 0.1 g
Cholesterol: 0 mg
Sodium: 130 mg
Potassium: 89.7 mg
Total Carbs: 5.7 g
Protein: 1.6 g

Notes: This was the first time I made lentil tacos, but not the first time cooking an eating lentils. After some discussion with other cooks and individuals who eat a plant based diet, this was the recipe I came up with. Looking back on the recipe, it was recommended to use mushrooms and/or salsa in the mix.

Source: Varies individuals from the Dr. McDougall Discussion Board.

Enchilada Sauce

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INGREDIENTS:
2 tablespoons whole wheat flour
2 teaspoon unsweetened chocolate
1 tablespoon chili powder
1 tablespoon taco seasoning
1 teaspoon cumin
1 tablespoon minced onion
1 teaspoon marjoram
1 teaspoon garlic powder
1/2 teaspoon cayenne pepper (optional for those who like it hot)
2 cups vegetable broth
1 cup water
1 8 oz. can of tomato sauce

DIRECTIONS:
In a pot combine all the dry ingredients and stir until mixed. Slowly add vegetable broth and stir into a paste. Add the remaining vegetable broth and the water and bring to a boil. Turn the heat down and stir in the can of tomato sauce.

SOURCE: Happy Herbivore by Lindsey Nixon

Queso Dip

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INGREDIENTS:
1/4 cup nutritional yeast
1/4 cup whole wheat flour
1 teaspoon paprika
1 teaspoon salt (optional)
dash garlic powder
dash cayenne pepper (optional)
corn starch (as needed)
1 cup water
1 1/4 cups salsa or 10 oz. can of Rotel

DIRECTIONS:
In a saucepan combine dry ingredients (nutritional yeast, flour, paprika, salt, and garlic powder). Whisk in water. Continue to whisk constantly over medium heat until mixture is thick and bubbly. Remove from heat. Stir in Rotel. Return to low heat and cook just long enough for Rotel to heat.

SOURCE: Dr. McDougall Discussion Boards from redhairraising