By Mayo Clinic Staff

Dietitian's tip:

Salt hides in taco seasonings, cheese, tortillas and condiments. In this recipe, lower salt by mixing your own spices, replacing red salsa with green salsa. Or better yet, make your own salsa with fresh ingredients.

Number of servings

Serves 2
  1. Diabetes meal plan
  2. Weight management
  3. Healthy-carb
  4. High-fiber

Ingredients

    For the taco meat seasoning:

  1. 2 teaspoons chili powder
  2. 1/2 teaspoon cumin
  3. 1/4 teaspoon oregano
  4. For the taco:

  5. 6 ounces extra-lean ground turkey
  6. 1/2 cup chopped onion
  7. 4 whole-wheat, low-fat flour tortillas, about 6 inches across, warmed in the microwave
  8. Toppings:

  9. 1/4 cup shredded sharp cheddar cheese
  10. 2 medium tomatoes, diced
  11. 2 cups shredded lettuce
  12. 1/2 cup green salsa (salsa verde)

Directions

In a small bowl, stir together the chili powder, cumin and oregano.

In a nonstick frying pan over medium heat, add the ground turkey and onion. Cook until the turkey is browned and onion is clear. Drain well.

Add the spices to the turkey mix. Stir to mix evenly.

To serve, put 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 right away.

Nutritional analysis per serving

Serving size: 2 tacos

  • Calories 436
  • Total fat 10 g
  • Protein 32 g
  • Total carbohydrate 55 g
  • Dietary fiber 10 g
  • Monounsaturated fat 1.5 g
  • Saturated fat 5 g
  • Trans fat Trace
  • Sodium 840 mg
  • Added sugars 0 g
  • Total sugars 13 g
  • Polyunsaturated fat 0.5 g
  • Cholesterol 55 mg
  • Potassium 699 mg
  • Calcium 260 mg
  • Magnesium 46 mg
  • Vitamin D 3 IU
  • Iron 4 mg
June 26, 2024