Wednesday, March 21, 2012

Recipe week one

Healthy Tacos!
Tacos

First prepare your healthy meat.

Lean and spicy taco meat:
Ingredients
8 ounces 93%-lean ground beef
8 ounces 99%-lean ground turkey breast
1/2 cup chopped onion
1 10-ounce can diced tomatoes with green chiles, preferably Rotel brand (see Tip), or 1 1/4 cups petite-diced tomatoes
1/2 teaspoon ground cumin
1/2 teaspoon ground chipotle chile, or 1 teaspoon chili powder
1/2 teaspoon dried oregano
Place beef, turkey and onion in a large nonstick skillet over medium heat. Cook, breaking up the meat with a wooden spoon, until cooked through, about 10 minutes. Transfer to a colander to drain off fat. Wipe out the pan. Return the meat to the pan and add tomatoes, cumin, ground chipotle (or chili powder) and oregano. Cook over medium heat, stirring occasionally, until most of the liquid has evaporated, 3 to 6 minutes.
Per serving: 98 calories; 2 g fat ( 1 g sat , 1 g mono ); 35 mg cholesterol; 3 g carbohydrates; 0 g added sugars; 17 g protein; 1 g fiber; 243 mg sodium; 26 mg potassium.

Next prepare your tacos

12 Hard baked taco shells
Lean & Spicy Taco Meat (recipe follows)
3 cups shredded romaine lettuce
3/4 cup shredded reduced-fat Cheddar cheese, (3 ounces)
3/4 cup diced tomatoes
3/4 cup prepared salsa
1/4 cup diced red onion
To assemble, fill each taco shell with (in any order): a generous 3 tablespoons taco meat, 1/4 cup lettuce, 1 tablespoon cheese, 1 tablespoon tomato, 1 tablespoon salsa, 1 teaspoon onion.
261 calories; 5 g fat ( 1 g sat , 1 g mono ); 38 mg cholesterol; 31 g carbohydrates; 24 g protein; 5 g fiber; 582 mg sodium; 272 mg potassium.


This recipe is from Eating Well. Enjoy!

3 comments:

  1. Looks yummy!!! Can't wait to try the recipe!

    Selena

    ReplyDelete
  2. MMMM glad you ladies are liking it!!! LEt us know how it turns out!!!

    ReplyDelete