By Mayo Clinic Staff

Dietitian's tip:

Did you know that many of the ingredients (seasonings, cheese, tortilla) for tacos are high in sodium? We lowered the sodium by using plain spices and substituting a green salsa instead of the common red salsa. You can further reduce the sodium by making your own salsa with fresh ingredients.

Number of servings

Serves 2

Ingredients

  1. 2 teaspoons chili powder
  2. 1/2 teaspoon cumin
  3. 1/4 teaspoon oregano
  4. 6 ounces extra-lean ground turkey
  5. 1/2 cup chopped onion
  6. 4 whole-wheat, low-fat flour tortillas, about 6 inches in diameter, warmed in the microwave
  7. 1/4 cup shredded sharp cheddar cheese
  8. 2 cups shredded lettuce
  9. 2 medium tomatoes, diced
  10. 1/4 cup green salsa (salsa verde)

Directions

In a small bowl, stir together the chili powder, cumin and oregano. In a nonstick frying pan, add the ground turkey and onion. Cook over medium heat until the turkey is browned and onion is translucent. Drain well. Add the spices to the turkey mixture. Stir to mix evenly.

To serve, place a 1/4 cup of the turkey mixture in each tortilla. Top each with 1 tablespoon cheese, 1/4 of the diced tomatoes, 1/2 cup shredded lettuce and 2 tablespoons salsa. Fold in both sides of each tortilla up over the filling, and then roll to close. Serve immediately.

Nutritional analysis per serving

Serving size :2 tacos

  • Total fat 7 g
  • Calories 340
  • Protein 30 g
  • Cholesterol 57 mg
  • Total carbohydrate 39 g
  • Dietary fiber 22 g
  • Monounsaturated fat Trace
  • Saturated fat 3 g
  • Trans fat 0 g
  • Sodium 724 mg
  • Sugars 0 g
July 10, 2015