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Recipe: Spicy ground turkey tacos

Spicy ground turkey tacos

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.

High fiber = at least 5 g of fiber per serving  Healthy carb = whole fruits & vegetables, at least 50% whole grains and no more than 1 tsp of sugar per serving 
SERVES 2

Ingredients

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


Directions

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
Calories340 Cholesterol49 mg
Protein28 g Sodium423 mg
Carbohydrate31 g Fiber7 g
Total fat13 g Potassium681 mg
Saturated fat4 g Calcium209 mg
Monounsaturated fat4 g   
MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
DIABETES MEAL PLAN EXCHANGES
Starches2
Nonstarchy vegetables1
Meat and meat substitutes1
Fats1
DASH EATING PLAN SERVINGS
Grains and grain products2
Vegetables1
Meats, poultry and fish3
Fats and oils1

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HEALTHY RECIPES


Jul 9, 2008