Taco Tuesday

It's time for another Taco Tuesday. Today's diabetic-friendly recipes include Sweet Potato and Spinach Chicken Tacos and Mini Chicken and Bacon Tacos. Enjoy!

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

TURKEY TACOS

This is 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; Yield: 6 servings; Serving Size: 1 taco

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

Ingredients

2 tsp olive oil

1/2 red onion (diced)

2 tbsp finely diced jalapeño pepper

16 oz 94% 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 gallo.

SALSA VERDE SCRAMBLED EGG TACOS

This comes from Old El Paso, and begins, "Enjoy your scrambled eggs in a mini soft tortilla bowl with these delicious breakfast tacos, perfect for kids and adults! They’re topped with shredded cheese, fresh pico de gallo, avocado and Old El Paso™ Creamy Salsa Verde sauce."

Prep Time: 15 minutes; Total Time: 20 minutes; Makes 6 servings

View this online at https://www.oldelpaso.com/recipes/salsa-verde-scrambled-egg-tacos.

Ingredients

6 eggs

1/4 cup milk

1/4 teaspoon salt

2 tablespoons butter

1 package (12 count) Old El Paso™ Mini Soft Tortilla Bowls, heated as directed on package

1/2 cup Old El Paso™ shredded Mexican Style 4 Cheese Blend

1/2 cup pico de gallo

1 medium avocado, pitted, peeled, diced

1/3 cup Old El Paso™ Creamy Salsa Verde sauce

Preparation

In large bowl, beat eggs with whisk. Add milk and salt; beat well.

In 10-inch nonstick skillet, melt butter over medium heat. Add egg mixture; cook 3 to 5 minutes, scraping cooked eggs up from bottom of skillet occasionally, until mixture is firm but still moist.

Divide eggs evenly among warm tortilla bowls. Top with cheese, pico de gallo and avocado; drizzle with sauce.

Expert Tips

Try chopped tomatoes in place of pico de gallo.

Kids love to help in the kitchen. After filling tortillas with eggs, let the kids top with their favorite cheese and fresh toppings!

Add cooked breakfast sausage to tacos for a flavor twist.

Nutrition: 6 servings (2 tacos each); 1 Serving: Calories: 310 (Calories from Fat: 190); Total Fat: 21 g (Saturated Fat: 8 g, Trans Fat: 0 g); Cholesterol: 210 mg; Sodium: 550 mg; Total Carbohydrate: 18 g (Dietary Fiber: 2 g, Sugars: 2 g); Protein: 10 g

% Daily Value: Vitamin A 10%; Vitamin C 4%; Calcium 15%; Iron 10%

Exchanges: 1 Other Carbohydrate, 1 Medium-Fat Meat, 1/2 High-Fat Meat, 2 1/2 Fat

Carbohydrate Choice: 1

BOLD RANCH IMPOSSIBLE™ TACOS

This is from Old El Paso, and begins, "Meatless Monday just got a new favorite recipe with our Bold Ranch Impossible™ Tacos. The Impossible™ Burger filling is made from plants, and Old El Paso™ Bold Ranch Stand ‘N Stuff™ Taco Shells bring a blast of flavor to every bite. Shake up your taco night, top the tacos with shredded cheese, crisp lettuce, tomatoes, onions and Old El Paso™ Crema Mexicana. The only thing that's impossible about these tacos, is how impossible it is not to love them."

Prep Time: 20 minutes; Total Time: 20 minutes; Makes 5 servings

To view this online, go to https://www.oldelpaso.com/recipes/bold-ranch-impossible-tacos.

Ingredients

1 package (12 Oz) Impossible™ Burger

2/3 cup water

1 package (1 oz) Old El Paso™ Original Taco Seasoning Mix

1 package (10 count) Old El Paso™ Bold Ranch Stand ‘N Stuff™ Taco Shells, heated as directed on package

1 1/4 cups Old El Paso™ Shredded 3 Pepper Cheese Blend (5 oz)

1 1/4 cups shredded romaine lettuce

1/2 cup chopped plum (Roma) tomatoes

1/4 cup chopped green onions

1/3 cup Old El Paso™ Crema Mexicana

Preparation

In 10-inch nonstick skillet, cook Impossible™ Burger over medium-high heat 5 to 7 minutes, stirring frequently, until crumbles are browned and cooked through.

Stir in water and taco seasoning mix; heat to boiling. Reduce heat; simmer uncovered 1 to 2 minutes, stirring frequently, until thickened.

Divide taco filling among heated taco shells. Top with cheese, lettuce, tomatoes and green onions. Top with crema.

Expert Tips

For a slightly sweeter and milder taste, chop up red onions instead of yellow. They'll add color and a mild flavor. If you use raw onions, they'll also add a sharp crunch to your Bold Ranch Impossible™ Tacos.

Drizzle Old El Paso™ Mild Taco Sauce on top of these Impossible™ Burger meat tacos. Or if you want more heat, try Old El Paso™ Medium Taco Sauce.

Try Old El Paso™ Shredded Mexican 4 Cheese Blend instead of Old El Paso™ Shredded 3 Pepper Cheese Blend for a different flavor twist on the Impossible™ Burger taco.

Add a fresh squeeze of lime for a bright burst of flavor.

Nutrition: 2 Tacos Calories 460 (Calories from Fat 260); Total Fat 29g (Saturated Fat 16g, Trans Fat 0g); Cholesterol 35mg; Sodium 980mg; Total Carbohydrate 30g (Dietary Fiber 4g, Sugars 2g); Protein 20g

% Daily Value: Vitamin A 30%; Vitamin C 4%; Calcium 35%; Iron 20%;

Exchanges: 2 Starch, 2 High-Fat Meat, 2 1/2 Fat

Carbohydrate Choices: 2

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

SWEET POTATO AND SPINACH CHICKEN TACOS

This is from Diabetes Food Hub, and begins, "Unexpected taco fillings are all the rage on the food truck scene. Make these rich and savory versions at home!"

Prep Time: 5 minutes; Cook Time: 20 minutes; Servings: 4; Serving Size: 1 taco

To view this online, go to https://www.diabetesfoodhub.org/recipes/sweet-potato-and-spinach-chicken-tacos.html.

Ingredients

1-1/2 tbsp olive oil

1 clove garlic (minced)

24 oz. baby spinach

1 (about 8 oz) large sweet potato (peeled and diced)

1/4 tsp cumin

1/4 tsp black pepper

4 tbsp water

1 cup cooked shredded chicken

4 6-inch corn tortillas (warmed)

4 tsp light sour cream

1/2 cup pico de gallo or salsa

Directions

In a large nonstick pan, heat the oil over medium heat. Add the garlic and sauté for 30 seconds. Add the spinach and sauté for 3 to 4 minutes.

Add the sweet potato, cumin, black pepper, and water to the pan. Sauté for 2 minutes. Cover, reduce the heat to low, and cook for 8 minutes.

Add the chicken to the pan and mix to incorporate. Heat for 2 minutes.

Fill each tortilla with 1/4 of the chicken and sweet potato mixture. Top with 1 Tsp. of sour cream and 2 Tbsp. of pico de gallo.