Ingredients

• 1/4 cup frozen ground-beef-style soy crumbles
• 1/8 teaspoon dry taco seasoning mix
• 2 tablespoons fat-free refried beans
• 1 (6-inch) high-fiber flour tortilla with about 50 calories
• 1 corn taco shell
• 1/4 cup shredded lettuce
• 1 tablespoon shredded fat-free Cheddar cheese

Instructions

1. Place soy crumbles in a small microwave-safe bowl and sprinkle with taco seasoning. Microwave until hot, about 30 seconds. Stir and set aside.
2. In another small microwave-safe bowl, microwave beans until hot, about 15 seconds. Stir and set aside.
3. Place tortilla flat on a microwave-safe plate and nuke until warm, about 10 seconds. Spread beans evenly over the exposed side of the tortilla. Set aside.
4. Warm taco shell in the microwave for 30 seconds. Place the shell over the bean-covered tortilla -- line up the shell's bottom with the tortilla's center, and align the right side of the shell with the right side of the tortilla. Gently press on the inside of the shell's right side to seal. Pick up the entire right half of the taco-tortilla, and fold it over so the left sides align. Gently press on the inside of the shell's left side to seal. (If it cracks a little, that's okay!)
5. Fill the shell with seasoned soy crumbles, lettuce, and cheese. Enjoy!
6. PER SERVING (entire recipe, 1 taco): 175 calories, 4.75g fat, 569mg sodium, 26.5g carbs, 10.75g fiber, 0.5g sugars, 15g protein