Beef Taco Salad

2 Reviews
100% would make this recipe again

An all-in-one, kid-friendly dish: and the bowl disappears at the end!

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Preparation : 20 min Cooking : 1 h 40 min
600 calories/serving

Ingredients

2 tbsp canola oil 30 mL
2 cloves garlic, thinly sliced
1 onions, finely chopped 200 g
400 g ground beef, extra-lean, or lean
1 2/3 cup canned tomatoes (diced) 400 g
2 tbsp tomato paste 35 g
1 green peppers, diced 150 g
1/2 dried chili peppers, finely chopped 0.2 g
ground pepper to taste [optional]
1 tsp ground cumin 3 g
2 tbsp brown sugar 26 g
1/2 cup beef broth 125 mL
3 cups red beans (canned) 750 mL
1 pinch salt [optional] 0.2 g
4 wheat tortillas, large 260 g
1/2 Boston lettuce 100 g
2 tbsp sour cream [optional] 30 mL
1 tbsp fresh cilantro, finely chopped [optional] 2 g

Method

  1. Heat half of the oil in a skillet or a pan over medium heat. Cook the onion and garlic about 3 min until the onion is soft and translucent, with occasional stirring, paying attention not to let them burn. Remove from pan and set aside.
  2. Pour the remaining oil into the pan, heat over medium heat, and add the ground meat. Cook about 5 min, stirring occasionally with a wooden spoon, until the meat loses its pink colour. Put the cooked onion and garlic back into the pan. Add the diced tomatoes, tomato paste, diced bell pepper, minced chili pepper, cumin, and brown sugar. Pour in the warm broth. Cover and cook over very low heat 1 ½ h, checking occasionally that the mixture stays moist. Add water if necessary.
  3. Drain the beans, rinse them and drain again. Add them to the pan, mix well, and cook an additional 8-10 min. Add salt and pepper to taste.
  4. Meanwhile, preheat the oven to 205ºC/400°F. Crumple large sheets of foil to make 4-inch balls (one ball per serving), then place on one or two baking sheets. Place one tortilla on top of each ball. Bake 8-10 min or until tortillas are golden brown. (Tortillas will drape over balls as they bake)
  5. Portion out the salad leaves to the tortilla bowls, then add the meat mixture on top. Sprinkle with freshly chopped cilantro leaves, garnish with sour cream, then serve.

Observations

The chili can be prepared ahead of time and assembly in the tacos at the last minute.

Nutrition Facts Table

per 1 serving (430 g)

Amount

% Daily Value

Calories

600

Fat

18 g

28 %

Saturated 4.5 g
+ Trans 0.3 g

24 %

Cholesterol

50 mg

Sodium

740 mg

31 %

Carbohydrate

74 g

25 %

Fibre

13 g

50 %

Sugars

12 g

Net Carbs

61 g

Protein

35 g

Vitamin A

50 %

Vitamin C

62 %

Calcium

11 %

Iron

54 %
More info

Claims

This recipe is :
Diet-related health claims  :
Heart-healthy
Excellent source of  :
Copper, Fibre, Folacin, Iron, Magnesium, Manganese, Niacin, Phosphorus, Potassium, Selenium, Vitamin A, Vitamin B1, Vitamin B12, Vitamin B2, Vitamin B6, Vitamin C, Vitamin E, Vitamin K, Zinc
Good source of  :
Pantothenic Acid
Source of  :
Calcium, Vitamin D
Low  :
Cholesterol, Saturated Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 3
Vegetables 1 ½
Meat and Alternatives 3 ½
Fats 2 ½
Other Foods ½
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

2 Reviews (2 with rating only) 100% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust
Recipe tailored to the needs of sports enthusiasts and active families

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