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Saturday, July 25, 2009

[Healthy_Recipes_For_Diabetic_Friends] The Eating Well Taco - 31g Carbs, 5g Fiber

The Eating Well Taco - 31g Carbs, 5g Fiber

From: Eating Well Magazine May/June 2007

NUTRITION PROFILE:
Low Calorie | High Fiber | Low Cholesterol | Low Sat Fat |
Heart Healthy | Diabetes Appropriate | Healthy Weight

Building the perfect taco is a very personal task—cheese under meat,
cheese on top, no cheese at all? This is just our recommendation.

Servings: 6
Serving Size: 2 filled tacos each
ACTIVE TIME: 15 minutes
TOTAL TIME: 15 minutes
EASE OF PREPARATION: Easy

12 EatingWell Crispy Taco Shells (recipe follows)
Lean & Spicy Taco Meat (recipe follows)
3 cups shredded romaine lettuce
3/4 cup shredded reduced-fat Cheddar cheese
3/4 cup diced tomatoes
3/4 cup prepared salsa
1/4 cup diced red onion

To assemble, fill each taco shell with (in any order): a generous
3 tablespoons taco meat, 1/4 cup lettuce, 1 tablespoon cheese,
1 tablespoon tomato, 1 tablespoon salsa, 1 teaspoon onion.

Servings: 6
Serving Size: 2 filled tacos each
Nutrition per Serving:
261 Calories, 5g fat, 1g Sat, 1g Mono, 38mg Cholesterol, 24g Protein,
31g Carbs, 5g Fiber, 582mg Sodium, 272mg Potassium

Nutrition bonus:
Vitamin A (40% daily value), Vitamin C (25% dv), Zinc (17% dv),
Iron (15% dv)

2 Carbohydrate Servings

Exchanges: 1 1/2 starch, 1 vegetable, 3 very lean meat

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Lean and Spicy Taco Meat - 3g Carbs, 1g Fiber

From: Eating Well Magazine May/June 2007

NUTRITION PROFILE:
Low Calorie | Low Carb | Low Sodium | Low Cholesterol | Low Sat Fat
| Heart Healthy | Healthy Weight

A combination of lean ground beef and ultra-lean ground turkey breast
makes a less-greasy filling. Bypass taco-seasoning packets in favor of
making your own full-flavored filling.

Servings: 6
Serving Size: about 1/2 cup each
ACTIVE TIME: 30 minutes
TOTAL TIME: 30 minutes
EASE OF PREPARATION: Easy

8 oz 93%-lean ground beef
8 oz 99%-lean ground turkey breast
1/2 cup chopped onion
1 10oz can diced tomatoes with green chiles, preferably Rotel brand
(see Shopping Tip) OR 1 1/4 cups petite-diced tomatoes
1/2 tsp ground cumin
1/2 tsp ground chipotle chile OR 1 tsp chili powder
1/2 tsp dried oregano

Place beef, turkey and onion in a large nonstick skillet over medium
heat. Cook, breaking up the meat with a wooden spoon, until cooked
through, about 10 minutes. Transfer to a colander to drain off fat.
Wipe out the pan. Return the meat to the pan and add tomatoes, cumin,
ground chipotle (or chili powder) and oregano. Cook over medium heat,
stirring occasionally, until most of the liquid has evaporated, 3 to
6 minutes.

Servings: 6
Serving Size: about 1/2 cup each
Nutrition per Serving:
98 Calories, 2g Fat, 1g Sat, 1g Mono, 35mg Cholesterol,
3g Carbs, 1g Fiber, 17g Protein, 243mg Sodium, 26 mg Potassium

0 Carbohydrate Servings

Exchanges: 3 1/2 very lean meat

TIP:
Look for Rotel brand diced tomatoes with green chiles—original or
mild, depending on your spice preference—and set the heat level with
either ground chipotle chile (adds smoky heat) or chili powder (adds
rich chili taste without extra spice).

MAKE AHEAD TIP:
Cover and refrigerate for up to 1 day. Reheat just before serving.

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Eating Well Crispy Taco Shells - 23g Carbs, 3g Fiber

From: Eating Well Magazine May/June 2007

NUTRITION PROFILE:
Low Calorie | Low Sodium | Low Cholesterol | Low Sat Fat | Heart Healthy

Surprisingly easy and far better-tasting than store-bought taco shells.
Servings: 6
Serving Size: 2 taco shells each
ACTIVE TIME: 10 minutes
TOTAL TIME: 35 minutes
EASE OF PREPARATION: Easy

12 6-inch corn tortillas
Canola oil cooking spray
3/4 tsp chili powder, divided
1/4 tsp salt, divided

1. Preheat oven to 375 degrees F.

2. Wrap 4 tortillas in a barely damp cloth or paper towel and microwave
on High until steamed, about 30 seconds. (Alternatively, wrap in foil
and heat in the preheated oven until steaming, 5 to 7 minutes.) Coat
both sides with cooking spray; sprinkle a little chili powder and salt
on one side.

3. Drape each tortilla over a panel on a baked-taco rack and bake until
crispy and brown, 7 to 10 minutes. (Or see Kitchen Tip.)

4. Remove the shells from the rack and repeat Steps 2 and 3 with the
remaining 8 tortillas.

Servings: 6
Serving Size: 2 taco shells each
Nutrition per Serving:
114 Calories, 2g Fat, 0g Sat, 0g mono, 0mg Cholesterol, 3g Protein,
23g Carbs, 3g Fiber, 124mg Sodium, 103mg Potassium

1 1/2 Carbohydrate Servings

Exchanges: 1 1/2 starch

TIP:
Working with 6 tortillas at a time, wrap in a barely damp cloth or paper
towel and microwave on High until steamed, about 30 seconds. Lay the
tortillas on a clean work surface and coat both sides with cooking spray.
Then carefully drape each tortilla over two bars of the oven rack. Bake
at 375 degrees F until crispy, 7 to 10 minutes.

MAKE AHEAD TIP:
Store in an airtight container for up to 2 days. Reheat at 375 degrees F
for 1 to 2 minutes before serving.

Equipment: Baked-taco rack