Taco Tuesday

It's Taco Tuesday, time to explore yummy tacos. This week, I'm posting six recipes from the same place (Runner’s World) from a post titled 6 HEALTHY TACO RECIPES.

These were on the Runner’s World website (posted on June 26, 2018), though the recipes were originally from the Prevention test kitchen. The group of recipes begin, “Fold in plenty of fresh produce for a truly balanced and delicious meal.”

The article begins, “It’s hard to imagine a meal more versatile than tacos. Not only can you go beyond your typical tortilla with lettuce cups or pita bread, you can stuff your shell with whatever your heart desires. Whether you’re vegetarian, prefer shrimp over steak (and vice versa), or constantly need to tame a ravenous sweet tooth—there’s a taco out there for you.

“Plus, tacos are an easy way to sneak in loads of nutrition. Pile on your favorite protein and plenty of produce, and you’ll have a satisfying meal full fiber and healthy fats, along with essential vitamins and minerals.

“But it’s easy to fall into the beef, lettuce, cheese, and salsa trap—so we created and perfected six delicious recipes that will help you spice things up. Keep the following ideas on hand next time taco night starts to feel a bit dull.”

The six taco recipes include Vegetable & Cheese Taco Cups and Spicy Shrimp Tacos. Enjoy!

These recipes can be found at https://www.runnersworld.com/nutrition-weight-loss/a21946015/healthy-taco-recipes/. They were originally from: Prevention US.

HUEVOS RANCHEROS

This recipe begins, “A spicy sauce made fresh from sautéed vegetables helps you begin the day with a good dose of vitamins A and C.”

Serves:4; Prep Time: 10 minutes; Total Time: 35 minutes

Ingredients

3 tsp olive oil

1 med green bell pepper, chopped

1 med yellow onion, chopped

2 cloves garlic, chopped

1/2 tsp dried oregano

1/2 tsp ground cumin

1 can (14 oz) no-salt-added diced tomatoes with juice

2 Tbsp chopped chipotle pepper in adobo

1/4 c chopped cilantro + leaves for garnish

4 eggs

1 c canned black beans or pinto beans, drained and rinsed

4 whole wheat tortillas, warmed

Directions

Heat 2 tsp oil over medium until shimmering in medium saucepan. Add bell pepper, onion, garlic, oregano, cumin, and a pinch of kosher salt and cook until onion is translucent, 8 minutes. Add tomatoes, chipotle, and cilantro and cook until reduced slightly, 10 minutes. Puree with regular or hand blender until smooth.

Heat remaining 1 tsp oil in large nonstick skillet and fry eggs sunny side up. Fill each tortilla with 1/4 cup beans, 1 egg, and desired amount of sauce. Top with cilantro leaves.

Per serving: 272 cal, 14 g pro, 40 g carb, 8 g fiber, 6 g sugars (1 g added sugars), 9.5 g fat, 2 g sat fat, 186 mg cholesterol, 476 mg sodium

SPICY SHRIMP TACOS

This one begins, “Flavored with a zesty spread and cool pickled vegetables, these shrimp tacos have half the saturated fat and twice the protein of a fried fish taco.”

Serves: 4; Prep Time: 10 minutes; Total Time: 25 minutes

Ingredients

1/3 c white vinegar

1 Tbsp sugar

1 tsp grated ginger

1/2 tsp kosher salt

1/2 c grated carrot

1/2 c grated daikon radish

1/4 c mayonnaise

2 tsp Sriracha sauce

1 tsp less-sodium soy sauce

4 lg butter lettuce leaves

12 oz med shrimp, cooked, peeled, and deveined

1 jalapeno, thinly sliced

2 Tbsp cilantro leaves

Directions

Stir together 1/3 cup hot water, vinegar, sugar, ginger, and salt in medium bowl until sugar dissolves. Submerge carrot and radish; let sit 10 minutes.

Mix mayonnaise, Sriracha, and soy sauce in small bowl. Spread over 4 lettuce leaves. Add shrimp and jalapeno. Top with pickled carrot-radish mixture and sprinkle with cilantro.

Per serving: 175 calories, 22 g protein, 7 g carb, 1 g fiber, 3 g sugars (1 g added sugars), 6.5 g fat, 0.5 g sat fat, 176 mg cholesterol, 480 mg sodium

GREEK CHICKPEA TACOS

This recipe begins, “Bring the Mediterranean diet to taco night: This dish delivers probiotic-rich Greek yogurt, stomach-soothing mint, and 10 grams of fiber per serving for healthy digestion.”

Serves: 4; Prep Time: 10 minutes; Total Time: 20 minutes

Ingredients

1 can (15 oz) unsalted chickpeas, drained and rinsed

2 Tbsp fresh lemon juice

2 Tbsp olive oil

1 tsp dried oregano

4 whole wheat pitas (6" diameter), warmed

2 c mixed spring greens

1 large tomato, diced

1/2 small red onion, thinly sliced

1/4 c pitted kalamata olives, sliced

1/2 seedless cucumber, peeled and grated (reserve and dice extra cucumber for garnish, if desired)

1 c plain Greek yogurt

2 Tbsp chopped fresh mint + leaves for garnish

1 clove garlic, minced

Directions

Mash chickpeas with 1 Tbsp lemon juice, olive oil, and oregano in medium bowl. Spread one-quarter of mixture on each pita. Top with greens, tomato, onion, and olives.

Combine cucumber, yogurt, mint, remaining 1 Tbsp lemon juice, garlic, and a pinch of kosher salt in medium bowl. Drizzle over taco fillings. Top with mint leaves and diced cucumber, if desired.

Per serving: 429 calories, 17 g protein, 58 g carb, 10 g fiber, 6 g sugars (0 g added sugars), 16.5 g fat, 3.5 g sat fat, 8 mg cholesterol, 696 mg sodium

CLASSIC CARNE ASADA

This one begins, “Swap that taco kit for a traditional take that uses soft tortillas instead of fried shells, homemade salsa in place of the bottled kind, and cilantro and lime juice rather than sour cream.”

Serves: 4; Prep Time: 10 minutes; Total Time: 25 minutes

Ingredients

1 lb skirt steak, trimmed

1 large ripe tomato, finely chopped

1/2 avocado, diced

1/2 small red onion, finely chopped

3 Tbsp finely chopped cilantro

1 small jalapeno, seeded and minced

1 clove garlic, minced Juice of 1 lime + wedges for serving

8 corn tortillas, warmed

Directions

Season steak with salt and pepper and let sit at room temperature while heating grill or grill pan to medium-high.

Toss together tomato, avocado, onion, cilantro, jalapeno, garlic, lime juice, and a pinch of salt in medium bowl.

Grill steak, flipping once, until medium-rare, about 8 minutes. Let rest 5 minutes while grilling tortillas to warm. Cut steak into 3 to 4 inch sections and slice thinly against grain.

Assemble tacos with steak and salsa. Serve with lime wedges.

Per serving: 314 calories, 27 g protein, 22 g carb, 5 g fiber, 4 g sugars (0 g added sugars), 13 g fat, 4 g sat fat, 74 mg cholesterol, 321 mg sodium

VEGETABLE & CHEESE TACO CUPS

This begins, “This appetizer showcases a mushroom blend that provides anti-inflammatory selenium and blood pressure-regulating potassium.”

Serves: 8; Prep Time: 10 minutes; Total Time: 45 minutes + cooling time

Ingredients

8 slices pepper jack or Colby jack cheese

1 tsp olive oil

1/2 c chopped red bell pepper

1/2 c chopped yellow bell pepper

1/2 c chopped white onion

1 clove garlic, minced

8 oz mixed mushrooms, chopped

1 can (15 oz) black beans, drained and rinsed

1 tsp chili powder

1/2 tsp ground cumin

1/4 c chopped cilantro

4 Tbsp chopped pickled jalapeno lime wedges for serving

Directions

Heat oven to 375°F. Place cheese slices on parchment-lined baking sheet. Bake until bubbly, 5 minutes. Remove from oven and let cool slightly, about 5 minutes. Gently push slices into separate muffin tin cups and let cool completely.

Heat oil over medium until shimmering in large skillet. Add bell peppers, onion, and garlic and cook, stirring, until onion is translucent, 5 minutes.

Stir in mushrooms and cook until liquid has evaporated and mushrooms are golden brown, 10 minutes. Stir in beans, chili powder, cumin, and a pinch of salt and cook until heated through, 5 minutes.

Divide mixture among cheese cups. Top with cilantro and jalapeno. Serve with lime wedges.

Per serving: 158 calories, 10 g protein, 9 g carb, 2 g fiber, 1 g sugars (0 g added sugars), 9.5 g fat, 5 g sat fat, 30 mg cholesterol, 240 mg sodium

MOCHA DESSERT TACOS

This recipe begins, “These blueberry-pancake taco shells are made from whole wheat flour for extra heart-healthy magnesium (a mineral the typical American diet falls short on).”

Serves: 6; Prep Time: 5 minutes; Total Times: 25 minutes

Ingredients

4 oz dark chocolate, finely chopped

1 tsp instant espresso powder or coffee granules

2 medium bananas

3 large eggs

1 c blueberries

1/2 c whole wheat flour

2 tsp whole milk

1/2 tsp baking powder

1/4 tsp kosher salt

2 tsp canola oil

2 c berries (such as blueberries and raspberries)

Directions

Microwave chocolate in 15-second bursts in microwave-safe bowl, stirring intermittently, until melted. Stir in espresso powder until smooth.

Puree bananas, eggs, blueberries, flour, milk, baking powder, and salt in blender until smooth.

Heat 1 tsp oil in large nonstick skillet over medium. Dollop 1/4 cup batter into skillet (spread slightly) and cook until top is set, 2 to 3 minutes; flip and cook until golden on bottom, 2 minutes more. Repeat with remaining batter, adding remaining oil as needed.

Fold each pancake and fill with berries. Drizzle with chocolate-coffee sauce.

Per serving: 260 calories, 7 g protein, 36 g carb, 7 g fiber, 18 g sugars (9 g added sugars), 11 g fat, 4.5 g sat fat, 94 mg cholesterol, 163 mg sodium