Beef Tacos

Tacos are a quick & simple dinner that will likely please the whole family.  You want to buy the leanest ground meat that your supermarket carries.   For the taco shells, make sure to buy hard or soft corn tortillas that are made without trans fat (partially hydrogenated oil).  I like this kit:

TacosThe ingredients for the shells are: organic stone ground yellow corn masa flour, expeller pressed canola oil and/or safflower oil and/or sunflower oil.

Such a short ingredient list!  That’s what you want to look for when choosing products. The kit also contains taco seasoning and taco sauce.  The caloric breakdown including 3 TB of the sauce and seasoning plus 2 shells clocks in at 150 calories, 6 grams fat (0.5 g sat fat), 600 mg sodium, 20 grams carbohydrate, 1 gram fiber, and 2 grams protein.

Since the sodium is high, I usually use less of the seasoning packet than they recommend.   Since fiber is missing, I like to add something full of fiber to the meal (side of brown rice, black beans and/or vegetables)

For each person: use 3-4 ounces ground beef and 2-3 taco shells.  Prepare toppings for the tacos, such as: lettuce, tomato, salsa, guacamole, low fat shredded cheese and/or low fat sour cream.   Be aware of adding too much fat – it’s easy if you have a heavy hand with the guac, cheese & sour cream.

All you have to do is brown the beef in a skillet, add water and seasoning packet (box tells you how much).  Simultaneously, heat shells in oven or toaster oven.  Serve and add toppings — voila dinner is served!

You may also want to beef up the meal with a side of rice and black beans.

Here’s a photo of my dinner plate:

TacosI stuffed 2 tortilla shells with about 4 ounces of ground beef and had home-made guacamole & tomatoes for toppings (we were out of cheese!).   On the side I had some steamed broccoli.  A side of black beans would have been a nice addition.

Nutrition Tidbit: Ground Beef

  • Ground Beef ranges in calories and fat drastically; always choose the leanest one you can find.
  • Here’s the nutritional breakdown for 100 grams (3.5 ounces) of each type of ground beef
  • 95% Lean: 137 calories, 21 grams protein, 5 grams fat, 2 grams saturated fat
  • 90% Lean: 176 calories, 20 grams protein, 10 grams fat, 4 grams saturated fat
  • 85% Lean: 215 calories, 19 grams protein, 15 grams fat, 6 grams saturated fat
  • 80% Lean: 254 calories, 17 grams protein, 20 grams fat, 8 gram saturated fat
  • 70% Lean: 332 calories, 14 grams protein, 30 grams fat, 11 grams saturated fat
  • Sometimes supermarkets label it by the cut — to help you make sense of that here are the general rules:
  • Ground Sirloin: 90-92%
  • Ground Round: 85-90%
  • Ground Chuck: 80-85%
  • Ground Hamburger Meat: 70%

Trader Joe’s sells 96% Lean Ground Beef!  That’s what I used to make this, here’s a photo of the package:

Ground Beef

Advertisements

3 Responses

  1. Tacos are SO good. To save a little extra on the sodium/calories/fat, I do soft tacos using whole wheat tortillas. I also cook the meat (or beans in my case 😉 and veggies in a mixture of spices I put together at home (chili powder, cumin, etc). Glad you had such a nice meal!

  2. […] were desperate to be used (from our CSA) and 1/2 pound of 96% lean ground beef (leftover from my beef tacos).  Since I always keep canned tomatoes and pasta in our pantry, I immediate thought eggplant and […]

  3. […] night I served this as a side dish to beef tacos.  Today I’m eating it on top of salad with guacamole and cheese for lunch.  I’m sure […]

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: