Wednesday, September 29, 2010

Low Fat Beef Tacos

These blocks lean meat make a delicious family style dinner, where everyone can make their own tacos, starting with some warm corn tortillas and seasoned ground beef extra lean.
Preparation time: 10 minutes
Cooking time: 10 minutes
Total time: 20 minutes

* 8 corn tortillas
* 1 / 4 cup finely chopped onion
* 3 / 4 pound extra-lean ground beef
* 1 tablespoon chili powder
* 1 tablespoon ground cumin
* 1 tablespoon garlic powder
* 1 / 2 cup no salt added tomato sauce or water
* 1 / 4 cup shredded low-fat cheese (optional)
* Sweet sauce or diced tomatoes (optional)
* Fat-free sour cream (optional)
* Shredded lettuce or green onions (optional)

Warm tortillas according to package directions and keep warm.

Spray a large nonstick skillet with cooking spray. Heat the onion until transparent. A medium-high heat, cook beef until no longer pink. Add chili powder and cumin, followed by tomato sauce or water, and cook for another 2-3 minutes.

Divide meat among warmed tortillas and top with cheese, salsa, sour cream and onion.

Makes 4 servings.

Per serving with cheese: Calories 218 Fat Calories 65 Total Fat 7.2g (Sat 3.3g), Cholesterol 57mg, 157mg sodium, 16.2g carbohydrates, 3.1g fiber, 22.1g protein

Per serving without cheese: Calories 199 Calories from Fat 53, Total fat 5.8 g (Sat 2.4g), Cholesterol 52mg, 99mg sodium, 16g carbohydrates, 3.1g fiber, protein 20.4