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Healthy Tacos with Ground Beef, Turkey, and Veggies

Serves 6 (4 tacos per serving)

Here’s a meal you can feel good about serving. It’s loaded with lean protein, healthy veggies, and lots of flavor. Once you taste it, you’ll know why it’s a favorite at my house.

Instead of using premade taco shells, I suggest oven baking low-fat corn or gluten-free tortillas for more healthful shells. Preheat the oven to 350°F, lightly spray olive oil on both sides of each tortilla, and drape each shell over two metal strips on the oven rack (so they fold like a taco shell). Bake them for 8 to 10 minutes or until just crispy. Keep an eye on the tortillas because they can go from crispy to burnt quickly.

Taco Filling

Ingredients:

  • 8 ounces extra-lean ground beef
  • 8 ounces extra-lean ground turkey breast
  • 1/2 cup sweet onion, finely diced
  • 2 cloves of garlic, minced
  • 1/2 cup zucchini, shredded
  • 1/2 cup carrots, shredded
  • 1/2 cup cauliflower, shredded or finely chopped
  • 1/2 cup mushrooms, shredded or finely chopped
  • 1 10-ounce can diced tomatoes
  • 1/2 teaspoon ground cumin
  • 1 teaspoon chili powder
  • 1/2 teaspoon dried oregano

 

Directions:

  1. Put beef, turkey, and onions in a large skillet over medium heat.
  2. Cook for about 10 minutes, stirring occasionally while breaking up chunks of meat.
  3. When meat is thoroughly cooked, add garlic, and cook for 2 more minutes.
  4. Add zucchini, carrots, cauliflower, mushrooms, tomatoes, and seasonings to the meat and onion mixture. Continue cooking over medium heat, stirring occasionally, for an additional 4 to 6 minutes, until most of the tomato liquid is gone.

 

Additional ingredients for tacos (choose your favorites):

  • 3 cups shredded romaine lettuce
  • 3/4 cup shredded reduced-fat cheddar or Monterey Jack cheese (approximately 3 ounces)
  • 3/4 cup diced fresh tomatoes
  • 3/4 cup prepared, low-sodium salsa
  • 1/4 cup diced red onion
  • 1 10-ounce can fat-free refried beans

 

Assemble tacos by filling each shell with 2 to 3 tablespoons of the meat mixture and 1 tablespoon or so of your favorite toppings.

Nutritional information per serving: 156 calories, 7 g fat (3 g saturated), 6 g carbohydrates, 2 g fiber, 17 g protein, 41 mg cholesterol, 131 mg sodium, 3 g sugar (Nutritional values are calculated for taco filling, not including additional ingredients.)

Note: Nutritional values are estimates only and may vary according to freshness of ingredients, methods of preparation, and other factors.

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Dr. Connealy graduated from the University of Texas School of Public Health and the Chicago Medical School. She then completed her post-graduate training at the Harbor/UCLA Medical Center in Los Angeles, California. A genuine health leader, Dr. Connealy has been published in the Journal of the American Nutraceutical Association, as well as in numerous health columns and magazines. She??s also a frequent guest speaker for media and professional organizations all over the country. Today, Dr. Connealy is the Medical Director of the Center for New Medicine in Orange County, California and the author of the Newport Natural Health Letter. Dr. Connealy??s e-newsletter and website feature the same outlook she provides to the patients in her clinic ?? a combination of honest information, unique solutions, simple marching orders, and tough love. You??ll find that the advice Dr. Connealy has to share is thorough, effective, and supported by medical science ?? yet it??s easy to understand and act upon.

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archive

Healthy Tacos with Ground Beef, Turkey, and Veggies

Serves 6 (4 tacos per serving)

Here’s a meal you can feel good about serving. It’s loaded with lean protein, healthy veggies, and lots of flavor. Once you taste it, you’ll know why it’s a favorite at my house.

Instead of using premade taco shells, I suggest oven baking low-fat corn or gluten-free tortillas for more healthful shells. Preheat the oven to 350°F, lightly spray olive oil on both sides of each tortilla, and drape each shell over two metal strips on the oven rack (so they fold like a taco shell). Bake them for 8 to 10 minutes or until just crispy. Keep an eye on the tortillas because they can go from crispy to burnt quickly.

Taco Filling

Ingredients:

  • 8 ounces extra-lean ground beef
  • 8 ounces extra-lean ground turkey breast
  • 1/2 cup sweet onion, finely diced
  • 2 cloves of garlic, minced
  • 1/2 cup zucchini, shredded
  • 1/2 cup carrots, shredded
  • 1/2 cup cauliflower, shredded or finely chopped
  • 1/2 cup mushrooms, shredded or finely chopped
  • 1 10-ounce can diced tomatoes
  • 1/2 teaspoon ground cumin
  • 1 teaspoon chili powder
  • 1/2 teaspoon dried oregano

 

Directions:

  1. Put beef, turkey, and onions in a large skillet over medium heat.
  2. Cook for about 10 minutes, stirring occasionally while breaking up chunks of meat.
  3. When meat is thoroughly cooked, add garlic, and cook for 2 more minutes.
  4. Add zucchini, carrots, cauliflower, mushrooms, tomatoes, and seasonings to the meat and onion mixture. Continue cooking over medium heat, stirring occasionally, for an additional 4 to 6 minutes, until most of the tomato liquid is gone.

 

Additional ingredients for tacos (choose your favorites):

  • 3 cups shredded romaine lettuce
  • 3/4 cup shredded reduced-fat cheddar or Monterey Jack cheese (approximately 3 ounces)
  • 3/4 cup diced fresh tomatoes
  • 3/4 cup prepared, low-sodium salsa
  • 1/4 cup diced red onion
  • 1 10-ounce can fat-free refried beans

 

Assemble tacos by filling each shell with 2 to 3 tablespoons of the meat mixture and 1 tablespoon or so of your favorite toppings.

Nutritional information per serving: 156 calories, 7 g fat (3 g saturated), 6 g carbohydrates, 2 g fiber, 17 g protein, 41 mg cholesterol, 131 mg sodium, 3 g sugar (Nutritional values are calculated for taco filling, not including additional ingredients.)

Note: Nutritional values are estimates only and may vary according to freshness of ingredients, methods of preparation, and other factors.

Newsletter Signup.

Sign up to the Human Events newsletter

TRENDING NOW:

The New Aylan Kurdi.

U.S. POLITICS

Drag Queen Reading Hour Can Be Stopped.

CULTURE

No Bregrets: Brexit More Popular Than Ever.

FOREIGN AFFAIRS

Google Calls Jordan Peterson, Ben Shapiro Nazis Google Calls Jordan Peterson, Ben Shapiro Nazis

Did Google Just Admit to Being a ‘Nazi’ Collaborator?

TECH

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