Recipe: Shrimp and Black Bean Tacos with a Mango, Avocado and Cilantro Salad

This recipe is healthy, delicious and great in the Spring and Summer months.  If that’s not enough, Cinco de Mayo is right around the corner.  These tacos are easy enough to make as a quick dinner during the week or for a large group of friends.  I made them last summer at the beach for about 10 people and they were a huge hit.  You can serve with a side of brown rice seasoned with onions, jalapenos and cilantro or a simple green salad in a citrus vinaigrette.  Given how wonderful mangoes are this time of year, I thought it would be nice to highlight them as a side salad to the dish.  The tropical flavor of the mango and citrus complement the black beans and avocado beautifully.

Benefits:

Fiber and protein packed black beans rank as one of the top 20 foods in antioxidantsCabbage is rich in vitamins, minerals and antioxidants, is anti-inflammatory and is believed to contain certain chemicals that can help prevent cancer.  Green onions are in season and full of Vitamins A, C and B6.  Shrimp may have more cholesterol than other seafood, but if eaten in moderation it’s still heart smart considering it’s so low in fat and calories as well as an excellent source of protein, vitamin D, vitamin B12, iron, phosphorus, omega-3 fatty acids, niacin, zinc, copper, magnesium.

Shrimp and Black Bean Tacos with a Mango, Avocado and Cilantro Salad

Serves 4

Ingredients:

For Beans:

  • 2 15-ounce can no-salt-added black beans, rinsed well and drained
  • 2 teaspoons fresh lemon juice
  • 1 teaspoon ground cumin
  • Dash of olive oil

For Shrimp:

  • 1 1/2 pounds peeled and de-veined shrimp (tails removed)
  • 1 teaspoon olive oil
  • Freshly ground black pepper 


For Slaw:

  • 3 teaspoons olive oil
  • 2 tablespoons fresh lime juice
  • 4 cups shredded purple cabbage
  • 4 scallions, chopped
  • 1/2 cup chopped fresh cilantro
  • s&p

And:

  • 8 whole wheat flour tortillas
  • 2/3 cup crumbled feta cheese (optional)
  • 2 limes, quartered into wedges

Method:

Beans: Place beans, lemon juice, olive oil and cumin in small bowl; partially mash – you want it pretty smooth but not completely. If beans seem too dry, add a dash more lemon juice.

Slaw: Mix olive oil and lime juice in medium bowl; add cabbage, green onions, and cilantro and toss to coat. Season slaw to taste with salt and pepper.

Shrimp: Sprinkle shrimp with freshly ground black pepper. In a nonstick skillet, heat oil on medium heat 1 minute. Add shrimp and cook about 6 minutes or until shrimp turn opaque throughout, stirring frequently.

Tortillas: Heat 2 teaspoons olive oil in large nonstick skillet over medium-high heat. Add tortillas in single layer and then flip (about 1 minute total) – you want them golden with a light crisp on both sides.

Tacos: Spoon 1/8 of bean mixture onto half of each tortilla; add shrimp (about 4 each) and then fill with slaw and top with feta (optional).  Fold tacos in half.  Garnish with lime wedges.

Mango, Avocado and Cilantro Salad

Serves 4

Ingredients:

  • 2 ripe but firm avocados, halved, peeled and cubed 

  • 3 tablespoons lime juice, divided 

  • 2 ripe but firm mangoes, peeled and cubed 

  • 6 scallions, chopped
  • 1 jalapeño, stemmed, seeded and finely chopped 

  • 1 teaspoon grated lime zest 

  • 4 tablespoons chopped cilantro, plus more for garnish 

  • 3 tablespoons olive oil 

  • 1 (15-ounce) can no-salt-added black beans, rinsed well and drained
  • Sea salt and freshly ground black pepper, to taste 


Method:

Gently toss avocado with 1 tablespoon of the lime juice in a medium bowl. Add mango, jalapeño and salt and gently toss to combine. Set aside.  Whisk together remaining 2 tablespoons lime juice, zest, and cilantro in a large bowl. Whisk in oil until thoroughly combined to make a thick vinaigrette then season with pepper. Add black beans and avocado mixture and toss gently.  Garnish with cilantro.

Enjoy!

DK

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