Tacos

Difficulty | Makes 12 regular size tacos | Book 5

healthy Tacos recipe Symply Too Good To Be True
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FILLING
1 x 420g can kidney beans
250g very lean beef mince
1 teaspoon crushed garlic (in jar)
cooking spray
½ cup onion finely diced
1 x 415g can no-added-salt crushed tomatoes
4 tablespoons no-added-salt tomato paste
1 teaspoon salt-reduced beef stock powder
2 tablespoons salt-reduced taco seasoning

TACO
12 taco shells regular size
½ cup (50g) 30% reduced fat grated tasty cheese
1½ cups tomatoes small dice
3 cups lettuce finely shredded

ADD ON EXTRAS PER TACO
1 teaspoon extra light sour cream (add 0.6g fat)
1 teaspoon avocado mashed (add 1.1g fat)

Per Taco
FatTotal4.7g
Saturated2.1g
Fibre1.9g
Protein7.5g
CarbsTotal9.4g
Sugar2.7g
Sodium166mg
Kilojoules463 (cals 110)
GI RatingMedium

Method

  1. Filling: Drain and rinse kidney beans.
  2. Sauté mince and garlic in a non-stick frypan that has been generously coated with cooking spray until browned. Add onion and cook 2 minutes.
  3. Add canned tomatoes, tomato paste, stock powder and taco seasoning stirring well.
  4. Fold in kidney beans and simmer 3 minutes.
  5. Taco: Cook taco shells by following instructions on packet.
  6. Spoon a twelfth of meat mixture into each taco shell then top with 1½ teaspoons of cheese, about 2 tablespoons fresh tomato and ¼ cup lettuce, repeat this process for each taco shell.

Taco filling suitable to be frozen.

Dietitian's tip

These tacos are packed with vitamins, minerals and antioxidants. Family members will enjoy being involved in assembling their own meals. A great introduction for children to the art of healthy cooking.

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