Dietitian's tip: Taco seasoning mixes from the grocery store usually have large amounts of sodium. Here, the taco seasonings — chili powder, cumin and oregano — have all of the taste but none of the sodium.
- 2 teaspoons chili powder
- 1/2 teaspoon cumin
- 1/4 teaspoon oregano
- 6 ounces extra-lean ground turkey
- 1/2 cup chopped onion
- 4 whole-wheat, low-fat flour tortillas, about 6 inches in diameter, warmed in the microwave
- 1/4 cup shredded sharp cheddar cheese
- 2 cups shredded lettuce
- 2 medium tomatoes, diced
- 1/2 cup salsa
In a small bowl, stir together the chili powder, cumin and oregano.
In a nonstick frying pan, add the ground turkey and onion. Cook over medium heat until the turkey is browned and onion is translucent. Drain well. Add the spices to the turkey mixture. Stir to mix evenly.
To serve, place 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 immediately.
Nutritional analysis per serving
|Serving size: 2 tacos|
|Total fat||13 g||Total carbohydrate||31 g|
|Saturated fat||4 g||Dietary fiber||7 g|
|Monounsaturated fat||4 g||Protein||28 g|
|Protein and dairy||2|
|Meat and meat substitutes||1|
|Grains and grain products||2|
|Meats, poultry and fish||3|
|Fats and oils||1|