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Spicy ground turkey tacos

June 26, 2024

Recipe

These tacos are full of flavor, with less salt.

Serves 2

Salt hides in taco seasonings, cheese, tortillas and condiments. In this recipe, lower salt by mixing your own spices, replacing red salsa with green salsa. Or better yet, make your own salsa with fresh ingredients.

In a small bowl, stir together the chili powder, cumin and oregano.

In a nonstick frying pan over medium heat, add the ground turkey and onion. Cook until the turkey is browned and onion is clear. Drain well.

Add the spices to the turkey mix. Stir to mix evenly.

To serve, put a 1/4 cup of the turkey mixture in each tortilla.

Top each with 1 tablespoon cheese, 1/4 of the diced tomatoes, 1/2 cup shredded lettuce and 2 tablespoons salsa.

Fold in both sides of each tortilla up over the filling, and then roll to close.

Serve right away.

For the taco meat seasoning:

2 teaspoons chili powder
1/2 teaspoon cumin
1/4 teaspoon oregano

For the taco:

6 ounces extra-lean ground turkey
1/2 cup chopped onion
4 whole-wheat, low-fat flour tortillas, about 6 inches across, warmed in the microwave

Toppings:

1/4 cup shredded sharp cheddar cheese
2 medium tomatoes, diced
2 cups shredded lettuce
1/2 cup green salsa (salsa verde)

DASH Eating Plan Servings

0.5 Dairy foods (low-fat or fat-free) Fats and oils Fruits 2 Grains and grain products 3 Meats, poultry and fish Nuts, seeds and dry beans Sweets 2 Vegetables

Diabetes Meal Plan Choices

Fats Dairy foods (low-fat or fat-free) Fruits Meat and meat substitutes Milk and milk products Nonstarchy vegetables Starches Sweets, desserts and other carbohydrates

Mayo Clinic Healthy Weight Pyramid Servings

3 Carbohydrates Fats Fruits 1 1/2 Protein and dairy Sweets 2 Vegetables

Nutritional analysis per serving

Calcium 436 Calories 55 g Total carbohydrate 55 mg Cholesterol 10 g Dietary fiber 1.5 g Monounsaturated fat Potassium 32 g Protein 5 g Saturated fat 2 tacos Serving size 840 mg Sodium 10 g Total fat