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.
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
MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
Vegetables 1
Carbohydrates 2
Protein and dairy 2
Fats 1
Your healthy weight pyramid: A tool for weight loss
A sample menu using the Mayo Clinic Healthy Weight Pyramid
DIABETES MEAL PLAN EXCHANGES
Starches 2
Nonstarchy vegetables 1
Meat and meat substitutes 1
Fats 1
Your diabetes meal plan: Exchange lists
DASH EATING PLAN SERVINGS
Grains and grain products 2
Vegetables 1
Meats, poultry and fish 1
Fats and oils 1
http://www.mayoclinic.com/health/hea...ecipes/NU00467
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