Recipe: 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
Calories	340	Cholesterol	49 mg
Protein	28 g	Sodium	423 mg
Carbohydrate	31 g	Fiber	7 g
Total fat	13 g	Potassium	681 mg
Saturated fat	4 g	Calcium	209 mg
Monounsaturated fat	4 g