Monday, December 27, 2010
What's for Dinner?
Hands-on time: 10 minutes
Total time: 20 minutes
•12 corn tortillas (tip: using corn which are whole grain tortillas or whole wheat tortillas is the most ideal way to avoid over processing and a nutritious alternative to white-flour tortillas. If you see "enriched", "bleached", or the dreaded "high fructose corn syrup" avoid at all costs)
•1 1/4 lbs extra-lean ground turkey
•1 15-oz can low-sodium black beans, rinsed and drained
•1 cup, plus 2 tbsp chunky low-sodium salsa
•2 cups (packed) romaine lettuce, chopped
•Olive oil cooking spray
•Ground black pepper and sea salt, to taste
1.Preheat oven to 350°F. Loosely wrap tortillas in foil, making 2 packets of 6 tortillas each. Place packets on a baking sheet and bake for 10 to 15 minutes, or until hot.
2.Coat a skillet with cooking spray and heat on medium high. Add turkey and cook until lightly browned and cooked through, about 6 to 8 minutes, breaking up meat as you go. Season with salt and pepper, to taste. Remove from heat and set aside.
3.Unwrap foil packets and place 2 tortillas on each of 6 plates. For each plate, distribute 1/2 cup turkey, 1/4 cup beans, 3 tbsp salsa and 1/3 cup lettuce evenly between both tortillas. Serve immediately.
Nutrients per serving (2 corn tortillas, 1/2 cup turkey, 1/4 cup beans, 3 tbsp salsa, 1/3 cup lettuce):Calories: 276, Total Fat: 2.5 g, Sat. Fat: 0 g, Monounsaturated Fat: 0 g, Polyunsaturated Fat: 0.5 g, Carbs: 37 g, Fiber: 7 g, Sugars: 2 g, Protein: 28 g, Sodium: 343 mg, Cholesterol: 46 mg
Beans are nutrient dense, counting as both a protein and a vegetable serving. In these tacos, they also contribute B-vitamins and bump up the fiber count to 7 grams per serving – 29% of your daily requirement!
For the grown ups, this would go great with the Baja Bob's no sugar margarita mix that I blogged about in my "Substitutions Please" post!