Special Diet Information

Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.

This recipe contains cheese and some of those who are lactose intolerant may be able to tolerate it.

This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten. Make sure the tortillas are gluten-free and check any pre-shredded cheese, as flour or modified food starch may be used to prevent caking; it's best to grate your own.


"Don't judge your taco by its price." -Hunter S. Thompson

The refrigerator light goes on...

There is a great restaurant in New Orleans called Juan's Flying Burrito. It is sort of Mexican meets Creole meets heavy metal rock and roll. They have these great tacos on their menu, the Mardi Gras Indians. It is a soft corn tortilla wrapped around pinto beans, a bit of cheese, squash, onions, and corn, topped with a spicy slaw.

I say "great," but their preparation can be inconsistent. It seems to depend on who might be in the kitchen at the time. The only constant is the slaw, with the other ingredients varying between amounts of corn, onions, squash, and pinto beans. Sometimes they come with more cheese, and sometimes less (just a little is better).

It is worth your time to make these tacos. The recipe calls for acorn squash, but you can use yellow squash, if you like, and this is especially good with the small, sweet Delicata squash. Make extra filling and extra slaw: these make fantastic leftovers.


Squash and Corn Tacos

Servings: 2 | Serving size: 3 tacos

Cooking time: 45 minutes

This recipe can easily be multiplied, and cooked filling keeps well for about 24 to 48 hours in the refrigerator.

1 cup cabbage (thinly sliced)
1 large green onion (thinly sliced crosswise)
1 tsp. Creole or Dijon mustard
1 Tbsp. nonfat Greek yogurt
1 tsp. lemon zest
1/2 lemon (juiced)
3 tsp. olive oil (divided)
1/3 small acorn squash (scraped clean of seeds)
1 tsp. smoked paprika
1 ear corn (kernels cut from cob)(or 1 cup frozen corn, defrosted)
1 medium onion (diced)
1 tsp. chili powder
1/2 tsp. ground cumin
1 tsp. no salt added Cajun/Creole seasoning
1/8 tsp. salt
1/2 cup water
1 cup no salt added pinto beans (drained and rinsed)
6 corn tortillas (soft or crispy)
3 ounces reduced fat cheddar or Monterey jack cheese (grated)

Mardi Gras Indian tacos from Dr. Gourmet

Place the cabbage, green onion, mustard, yogurt, lemon zest, and lemon juice in a small bowl. Fold together and place in the refrigerator to chill.

Preheat the oven to 350F.

Dust the cut side of the squash with the smoked paprika.

Place 1 teaspoon of the olive oil on a shallow pan (like a cookie sheet with a lip), then add the squash cut side down.

Roast for 30 minutes or until soft.

Remove the squash from the oven and let cool enough to handle, then slice into 12 thin slices.

Meanwhile, place the remaining 2 teaspoons of olive oil in a large skillet. Add the corn and sauté for 3-5 minutes, stirring frequently, until the corn is just browned.

Add the onion and cook for an additional 3 minutes, stirring frequently.

Add the chili powder, cumin, Creole seasoning, and salt and toss the onion/corn mixture to coat with the spices.

Add the water and simmer for 10 minutes or until there is about 2 tablespoons of liquid left in the pan.

Add the pinto beans, stir, and continue cooking for 2 minutes.

Remove from heat.

To assemble the tacos, place an equal amount of cheese in the bottom of each of the 6 tacos. Add the pinto bean mixture, then the squash, and then the chilled slaw.


Nutrition Facts

Serving size: 3 tacos

Servings: 2

Amount Per Serving

Calories 595 Calories from Fat 171
% Daily Value
Total Fat 19g 29%
    Saturated Fat 7g 35%
    Monounsaturated Fat 5g
    Trans Fat 0g
Cholesterol 23mg 8%
Sodium 423mg 18%
Total Carbohydrates 85g 28%
    Dietary Fiber 16g 64%
    Sugars 7g
Protein 27g
Vitamin A 25% Vitamin C 70%
Calcium 10% Iron 30%
Vitamin K 64mcg Potassium 840mg