Taco Tuesday

It's time for another Taco Tuesday. Today's yummy offerings include Fish Tacos with Avocado Salsa and Buffalo Turkey Tacos. Enjoy!

CARNE ASADA STEAK AND EGG BREAKFAST STREET TACOS

This is from Old El Paso, and begins, "Tacos for breakfast? Totally! These delicious breakfast street tacos are filled with steak, eggs, veggies and cheese that all cook in the same skillet. Carne asada breakfast tacos are a one-pan meal that’s great for breakfast, brunch or even dinner. Make it even easier when you use our Old El Paso™ Carne Asada Steak Street Taco Kits, which include carne asada seasoning mix, tortillas and creamy chipotle sauce. Make your morning delicious with steak and egg breakfast tacos."

Prep Time: 40 minutes; Total Time: 40 minutes; Makes 4 servings

To view this online, go to https://www.oldelpaso.com/recipes/carne-asada-steak-and-egg-breakfast-street-tacos.

Ingredients

1/4 cup vegetable oil

1 package Old El Paso™ Carne Asada Steak Street Taco Kit

1/2 cup diced white onion

1/2 cup diced red bell pepper

2 boneless beef sirloin steaks (about 8 oz each), 1 to 1 1/2 inches thick

4 eggs, beaten

1 cup Old El Paso™ Shredded 4 Cheese Mexican Blend (4 oz)

2 tablespoons chopped fresh cilantro leaves

1/2 cup Old El Paso™ Crema Mexicana

Preparation

In small bowl, mix 1 tablespoon of the oil and 1 tablespoon of the seasoning mix (from taco kit); set aside.

In 10-inch nonstick skillet, heat 1 tablespoon of the oil over medium heat. Add onion, bell pepper and remaining seasoning mix; cook 4 to 5 minutes, stirring frequently. Transfer mixture to medium bowl; cover and keep warm. Carefully clean out skillet.

Coat steaks in 1 tablespoon of the oil. In same skillet, cook steaks over medium-high heat 4 minutes; turn, reduce heat to medium-low and cook 4 to 7 minutes longer, until meat thermometer inserted in center reads 145°F (medium-rare) or to desired doneness. Remove from heat; transfer steaks to cutting board. Brush steaks on all sides with mixture of oil and seasoning mix; cover with foil, and let stand 5 minutes. Cut steak very thinly across the grain.

Meanwhile, carefully clean out skillet; add remaining 1 tablespoon oil over medium heat. Add eggs; cook 1 to 2 minutes or until eggs are set but still moist, stirring frequently. Remove from heat; stir in cheese.

Heat tortillas (from taco kit) as directed on package. Divide steak among tortillas; top with egg mixture, followed by pepper mixture. Top with cilantro. Serve with creamy chipotle sauce (from taco kit) and crema.

Expert Tips

Cleaning out the skillet in between steps not only prevents burning–it also ensures the prettiest steak and scrambled eggs!

Brushing the cooked steaks with the vegetable oil and seasoning mix is a great way to add flavor to the meat while keeping the pan tidy. Try this technique with other flavorings as well, like chimichurri sauce or a citrus vinaigrette.

Resist the urge to add salt and pepper to the scrambled eggs. There’s enough seasoning in the veggies and on the steak to flavor the entire breakfast street taco.

Nutrition: 1 Serving (3 Tacos) Calories 720 (Calories from Fat 380); Total Fat 43g (Saturated Fat 17g, Trans Fat 0g); Cholesterol 295mg; Sodium 1150mg; Total Carbohydrate 41g (Dietary Fiber 2g, Sugars 6g); Protein 42g

% Daily Value: Vitamin A 20%; Vitamin C 20%; Calcium 35%; Iron 35%

Exchanges: 2 Starch, 1/2 Other Carbohydrate, 1/2 Vegetable, 4 Lean Meat, 1 High-Fat Meat, 4 1/2 Fat

Carbohydrate Choice: 3

TURKEY TACOS

This comes from Diabetes Food Hub, and begins, "Lean ground turkey makes a great base for a delicious taco meal. This recipe has a spicy kick that can be adjusted by adding more or less jalapeño."

Prep Time: 10 minutes; Cook Time: 10 minutes; Servings: 6; Serving Size: 1 taco

To view this online, go to https://www.diabetesfoodhub.org/recipes/turkey-tacos.html.

Ingredients

2 tsp olive oil

1/2 red onion, diced

2 tbsp finely diced jalapeño pepper

16 oz. lean ground turkey

1 clove garlic (minced)

1 tbsp ground cumin

1 tbsp chili powder

1/2 tsp smoked paprika

2 tbsp water

6 6-inch corn tortillas

1 large avocado (diced)

6 tbsp plain nonfat Greek yogurt

6 tbsp no-salt-added pico de gallo

Directions

In a large skillet, heat the olive oil over medium-high heat.

Add the onion and jalapeño to the skillet and cook for 2 minutes. Add the turkey and cook until the meat is browned and the vegetables are cooked through, about 5 to 7 minutes. Add the garlic and cumin and cook for 30 seconds.

Lower the heat and add the chili powder, paprika, and water, and mix thoroughly.

Fill each tortilla with 1/2 cup of the turkey mixture, plus about 2 Tbsp diced avocado, 1 Tbsp yogurt, and 1 Tbsp pico de gall.

Nutrition per serving (1 taco): Calories: 260; Total Fat: 12 g; Sat. Fat: 2.5 g; Trans Fat: 0 g; Cholesterol: 60 mg; Sodium: 80 mg; Total Carbohydrate: 19 g; Dietary Fiber: 4 g; Total Sugars: 2 g; Protein: 19 g; Potassium: 460 mg; Phosphorus: 280 mg

Exchanges: 1 starch, 1 Nonstarchy vegetable, 2 lean protein, 1 Fat

EASY GREEN CHILE CHICKEN TACOS

This taco recipe is from Kaleigh McMordie, MCN, RDN, who not only posts recipes on VeryWell Fit, but has her own food site, called Lively Table.

For this recipe, Kaleigh wrote, “Instead of making the same old tacos this week, why not change things up with delicious and healthy green chile chicken tacos?

“This chicken taco recipe is super easy to make. Just boil the chicken in a bit of broth, shred, and add diced green chiles. It's a simple nutritious meal that the whole family will love.

“Corn tortillas are naturally whole grain, so they make a great choice for these tacos. Top with a bit of shredded red cabbage, creamy avocado, and fresh cilantro to make a weeknight meal.”

Total Time: 35 minutes; Prep Time: 5 minutes; CookTime: 30 minutes; Servings: 4 (2 tacos each)

To view this online, click here.

Ingredients

1 (8-ounce) boneless, skinless chicken breast

2 cloves garlic

1 fresh jalapeno

1 cup low sodium chicken broth

Water

1 can (7-ounce) diced green chiles

8 warm corn tortillas

1 small avocado, sliced

1 cup red cabbage, shredded

Fresh cilantro, to taste

Preparation

In a medium saucepan, add chicken, garlic, jalapeno, and broth. Add water to cover the chicken. Cover and simmer over medium-low heat until chicken is cooked through, about 20 minutes. Remove chicken and shred using two forks. Discard garlic and jalapeno, reserving cooking liquid.

In a skillet, add green chiles and shredded chicken. Cook over low heat, stirring until warmed through and sauce is thickened. Add reserved cooking liquid as needed to keep the chicken moist.

Serve with warmed corn tortillas, avocado, cabbage, and cilantro.

Ingredient Variations and Substitutions

Use any type of tortilla that you like. Look for whole grain options, if possible.

You can also leave out the tortillas and serve the chicken on top of lettuce to make a taco salad or with brown rice and beans to make taco bowls.

Canned green chiles are usually found in the Mexican food aisle at the grocery store. They come in two varieties, spicy and mild. Choose the kind that best suits your taste.

Cooking and Serving Tips

Serve tacos with a side of low-sodium canned black beans for a quick and easy meal.

Add any toppings you like, such as your favorite salsa, tomatoes, or a dollop of plain Greek yogurt.

FISH TACOS WITH AVOCADO SALSA

Recipe Yield: Yield: 4 servings.Serving size: 2 tacos

Source: The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil from the American Diabetes Association

View this online at https://diabeticgourmet.com/diabetic-recipes/fish-tacos-with-avocado-salsa.

Ingredients

1/4 cup all-purpose flour, spooned into measuring cup and leveled

1/4 cup cornmeal

1/2 tsp onion powder

1/2 tsp chili powder

4 fish fillets (1 lb), such as tilapia or cod, rinsed, patted dry, and cut into 8 strips total

2 Tbsp canola oil

1/4 tsp salt

8 corn tortillas, warmed

1/2 medium avocado, peeled, pitted, and diced

1/2 cup fresh pico de gallo, salsa verde, or picante sauce

1 medium lime, cut into 8 wedges

Directions

Combine flour, cornmeal, onion powder, and chili powder in a shallow dish, such as a pie pan. Coat fish with mixture.

Heat canola oil in a large nonstick skillet over medium high heat. Add fish; cook 3 minutes on each side or until browned and fish flakes with a fork. Place on a serving platter and sprinkle evenly with salt.

Place fish in warmed tortillas, and top with equal amounts of avocado and pico de gallo. Squeeze a lime wedge over each tortilla.

Notes:

Experts recommend eating seafood at least twice a week, so take a break from the standby beef taco and go with fish.

Nutritional Information Per Serving: Calories: 375; Fat: 14 g; Saturated Fat: 2.2 g; Fiber: 5 g; Sodium: 335 mg; Cholesterol: 75 mg; Protein: 27 g; Carbohydrates: 37 g

BUFFALO TURKEY TACOS

Recipe Yield: Makes 8 servings

Source: Jennie-O

View this online at https://diabeticgourmet.com/diabetic-recipes/buffalo-turkey-tacos.

Ingredients

1 (16-ounce) package JENNIE-O Lean Ground Turkey

1/3 cup hot pepper wing sauce

8 hard corn taco shells, heated as specified on package

1 cup shredded lettuce

2 tomatoes, diced

1 avocado, sliced

1/2 cup blue cheese dressing

Directions

Cook turkey as specified on package. Always cook to well-done, 165F as measured by a meat thermometer.

Add hot pepper sauce. Stir to combine.

Fill tacos shells with lettuce, turkey mixture, tomatoes and avocado.

Drizzle with blue cheese dressing.

Nutritional Information Per Serving: Calories: 220; Fat: 13 g; Saturated Fat: 4 g; Fiber: 3 g; Sodium: 260 mg; Cholesterol: 45 mg; Protein: 14 g; Carbohydrates: 13 g; Sugars: 1 g

MINI CHICKEN AND BACON TACOS

This comes from Old El Paso, and begins, "You can't go wrong with a chicken, bacon and ranch taco flavor combination, and Old El Paso's Soft Tortilla Bowls™ are the perfect way to deliver these mini chicken tacos to your mouth. You can cook from scratch or you can pick up an easy rotisserie chicken and some pre-cooked bacon; do what works for you and your schedule to enjoy this delicious take on mini tacos."

Prep Time: 15 minutes; Total Time: 30 minutes; Makes 6 servings

To view this online, go to https://www.oldelpaso.com/recipes/mini-chicken-and-bacon-tacos.

Ingredients

1 package (12 count) Old El Paso™ Mini Soft Tortilla Bowls

1 cup chopped deli rotisserie chicken

1 cup Old El Paso™ Shredded Cheddar Cheese

1/2 cup chopped cooked bacon

1/4 cup sliced green onions

1/3 cup Old El Paso™ Zesty Ranch sauce

1/2 cup quartered grape tomatoes

Preparation

Heat oven to 375°F. In ungreased 13x9-inch (3-quart) baking dish, place tortilla bowls.

In small bowl, mix chicken, 1/2 cup of the cheese, the bacon, green onions and sauce; mix well.

Divide chicken mixture evenly among tortilla bowls; top with remaining cheese.

Bake 12 to 14 minutes or until hot and cheese is melted. Top with tomatoes and additional green onions and sauce, if desired.

Expert Tips

Serve these with fresh vegetables for a hearty snack or a light lunch.

Don’t care for tomatoes? Leave them out, and they’re just as delicious.

Leftover cooked chicken can be substituted for the deli rotisserie chicken in this recipe.

Nutrition: 6 servings (2 bowls each); 1 Serving: Calories 250 (Calories from Fat 120); Total Fat 13g (Saturated Fat 6g, Trans Fat 0g); Cholesterol 45mg; Sodium 590mg; Total Carbohydrate 17g (Dietary Fiber 0g, Sugars 1g); Protein 14g

% Daily Value: Vitamin A 4%; Vitamin C 2%; Calcium 15%; Iron 8%

Exchanges: 1 Other Carbohydrate, 1 Very Lean Meat, 1 High-Fat Meat, 1 Fat; Carbohydrate Choice: 1