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Nutrition information
Serving: 2 tacos (230 grams)
Servings per recipe: 4
Calories: 410 (160 from fat)
Cholesterol: 60 milligrams
Fat: 18 grams (5 saturated fat, 0 trans fats)
Protein: 27 gram
Sodium: 340 milligrams 
Total carbohydrate: 35 gram (5 fiber, 5 sugars)


Recipe tip

If cutting up an onion brings tears to your eyes, try placing it in the freezer for 15 minutes before dicing. You can also dice it under cool running water.

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Beef tacos

Onions contain flavonoids, which protect your cells from damage and help to boost your immunity. Be careful not to overpeel the onion as many of the flavonoids are found in the outer layers.

Ingredients

1 tablespoon canola oil
1 medium onion, diced
3 garlic cloves, minced
2 tablespoons chili powder
1 teaspoon ground cumin
1 teaspoon ground coriander
1/8 teaspoon ground cayenne pepper
1 pound lean (93 percent) ground beef
1/2 cup low-sodium tomato sauce
1/2 cup fat-free low-sodium chicken broth
1 tablespoon cider vinegar
8 hard taco shells

Directions

  1. Heat oil in a medium frying pan over medium heat until hot.
  2. Add onion and cook for about 5 minutes or until softened.
  3. Stir in garlic and spices and cook for about 20 to 30 seconds. (You should be able to start smelling the spices.)
  4. Stir in ground beef, breaking it up with a spoon while it cooks. Cook for about 5 to 7 minutes or until it is no longer pink.
  5. Stir in tomato sauce, broth and vinegar. Bring to a low simmer to allow some of the liquid to evaporate.
  6. Prepare taco shells according to package directions.
  7. Divide meat mixture evenly into shells. Top with your favorite toppings (such as sour cream, salsa, lettuce, diced tomatoes, shredded cheese, etc.), if desired*.
  8. Serve warm.

Makes 4 servings

Recipe contains: wheat, corn

*Option not included in nutrition facts.












 

Source: Allina Health's Patient Education Department

First published: 08/30/2013
Last updated: 08/30/2013

Reviewed by: Allina Health's Patient Education Department