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Recipe: Spicy ground turkey tacos

Recipe: Spicy ground turkey tacos

Spicy ground turkey tacos — one of many healthy recipes from Mayo Clinic.

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.


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.


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

Exchange Data
Dash
Dairy 
Fats
Fruits 
Grains
Meat
Nuts_Seeds_Drybeans 
Sweets 
Vegetables
Diabetes
Fats
Freefoods 
Fruits 
Meat
Milk 
NonStarchyVegetables
Starches 
Sweets 
HWP
Carbs
Fats
Protein Dairy
Sweets 
Vegetables 
NutrientAnalysis
Calcium 
Calories340 
Carbohydrate31 g 
Cholesterol49 mg 
Fiber7 g 
Monounsaturatedfat4 g 
Potassium 
Protein28 g 
Saturatedfat4 g 
Servingsize2 tacos 
Sodium423 mg 
TotalFat13 g 

2009-07-01

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