We love tacos! In fact, we love our tacos so much that they have their own day of the week in addition to their own day of the year (October 4th). But, we often get stuck in a ‘taco rut’ as we tend to make the same taco recipe each time. Step up your Taco Tuesday game to enhance the flavor and nutrition of your dish.
1. Create a flavorful base. Before adding meat and beans to your taco shell, spread on this delicious homemade Creamy Avocado Hummus (http://thedairyalliance.com/recipe/creamy-avocado-hummus). This smooth and creamy spread is half the calories of traditional hummus and provides calcium and protein by using Greek yogurt. Many of the taco toppings end up falling off the top of the taco, but spreading this on the tortilla will help to ensure a flavorful bite each time.
2. Mix the cheese in. Instead of waiting to sprinkle the top of your taco with cheese, mix your favorite cheese in with the meat or bean filling while it’s warm on the stove. The warm, melty and velvety cheese adds a comforting flavor throughout the filling. And don’t be shy of cheese if you or a family member is lactose intolerant. Individuals with lactose intolerance can still enjoy aged cheeses such as cheddar cheese, which is perfect for tacos. For more information on lactose intolerance, visit http://thedairyalliance.com/lactose-intolerance/. And don’t be afraid to mix up the cheese you use each time! Sharp cheddar, Mexican or Mozzarella are good options.
3. Make the swap. Topping your taco masterpiece with a dollop of lowfat plain Greek yogurt instead of sour cream can help you save calories and fat while adding protein. Eight ounces of light sour cream provides 310 calories, 24 grams of fat and 8 grams of protein while 8 ounces of lowfat Greek yogurt provides 170 calories, 4.5 grams of fat and 22 grams of protein. And yogurt provides healthy gut bacteria with live and active cultures.
Mix and Match Your Taco Recipe:
Base:
Soft shell
Hard shell
Lettuce leaf
Main Filling:
Lean ground beef (Mix finely chopped, cooked mushrooms with lean ground beef for a twist)
Ground chicken
Ground turkey
Beans
Vegetables
Fish
Eggs
Toppings:
Shredded lowfat cheese
Sour cream or plain Greek yogurt
Sliced avocado
Black beans
Pinto beans
Chopped green pepper
Chopped green onion
Chopped tomatoes
Chopped yellow onion
Chopped mushrooms
Sliced olives
Chopped cilantro
Sliced jalapenos
Shredded lettuce
Broccoli slaw
Salsa
Serve your tacos with a side of rice or beans, fruit and a glass of lowfat milk.
For more taco recipe ideas, visit thedairyalliance.com.
Blog post sponsored by The Dairy Alliance.