Healthy Tacos – 195 to go!

Poultry / Saturday, August 28th, 2010
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I know what you’re thinking…”tacos can’t be healthy!”…of course they can. The Do It The Hard Way concept is that almost ANY recipe can be healthy (I haven’t tried, and don’t actually plan to try, making a healthy version of a deep fried Oreo…but I digress), it’s all about the ingredients and cooking method. Take tacos, for instance, I found a great organic taco shell made by “Garden of Eatin” that is made with stone ground corn, canola oil, a little salt – and that’s it! They are included in the nutritional breakdown of this recipe. I also use 99% fat-free ground turkey (in place of ground beef), add in some brown rice to pump up the volume and the protein, use my own homemade taco seasoning (instead of the taco flavored salt packets you can buy in the supermarket), fat-free yogurt in place of sour cream and fat-free cheddar cheese. Football season is fast approaching and there is no reason to deny yourself the pleasure of some delicious, crunchy, spicy tacos while watching the Patriots kick some ass! I like to wash down my tacos with a couple of Bud Light Lime’s…do I recommend beer with these meals too often?? Oh, well 🙄 Enjoy!

Healthy Tacos


1 lb. 99% fat free ground turkey
1 teaspoon olive oil
1 recipe “Taco Seasoning” (see below)
1  can fat free re-fried beans
2 bags Success Brown Rice, cooked and drained
2 cans diced, no salt added tomatoes
2 Tablespoons minced jalapeno peppers

Brown ground turkey in olive oil, add taco seasoning; mix well. Add tomatoes, re-fried beans and jalapenos. Cook, stirring constantly, over medium heat 2 – 3 minutes. Add the brown rice and mix well. Continue stirring over a low heat for a minute or so.

Serve in taco shells with fat-free plain yogurt, fat-free cheddar and/or Jack cheese, and salsa (look for a low-salt, low-sugar variety or make your own…recipe coming soon!).

Taco Seasoning

1 Tablespoon chili powder
3/4 teaspoon garlic powder
3/4 teaspoon onion powder
1/2 teaspoon crushed red pepper flakes
3/4 teaspoon cayenne pepper
1/2 teaspoon dried oregano
3/4 teaspoon paprika
1 1/2 teaspoons ground cumin
1/4 teaspoon black pepper

Mix all ingredients well in a small bowl.


5 Replies to “Healthy Tacos – 195 to go!”

  1. Hi Kerry,

    Success brown rice bags contain about 2 cups per bag (cooked rice). So you could substitute any brown rice equivalent to approximately 4 cups of cooked rice.

    Let me know how it turns out…enjoy!


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