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Tacos Made Easy    Printer Version
Flexitarian – 1 Carb Choices
Recipe Updated 2012 © Copyright
Make Your Own Tortillas

You can make your own no-salt flour tortillas or corn tortillas. You can also buy corn tortillas at your local market with sodium levels around 5 mg per tortilla.

Makes 8 Tacos

Nutritional Information

Sodium Per Recipe: 465.5 mg
Sodium Per Taco: 58.2 mg

Per Serving:
Calories: 235.6
Protein: 17.5 g
Carbohydrate: 19.4 g
Dietary Fiber: 2.826 g
Total Sugars: 2.14 g
Total Fat: 10.1 g
Saturated Fat: 3.856 g
Monounsaturated Fat: 4.467 g
Polyunsaturated Fat: .819 g
Cholesterol: 41.8 mg
Trans Fatty Acids: .362 g
Total Omega-3 FA: .097 g
Total Omega-6 FA: .006 g
Potassium: 501.9 mg
Sodium: 58.2 mg
Vitamin K: 16.1 mcg
Folic Acid: 25.7 mcg
  • 16 ounces lean 10% ground beef or turkey burger (299.4 mg)
  • 1 8-ounce can no salt added tomato sauce (73.2 mg)
  • 1 medium onion, diced (3.3 mg)
  • 2 cloves garlic, minced (1.02 mg)
  • ½ teaspoon to 1-tablespoon Soutwest Hot Spice Mix (taste test) (trace)

    Saute meat, tomato sauce, garlic, and onion over medium high heat until meat is cooked. If sauce cooks down too much, add a bit of water. Stir in Spice Mix about five minutes before finishing saute.

  • 8 unsalted white corn or sweet corn taco shells 1(22.9 mg)1
  • 2 medium tomatoes, diced (12.3 mg)
  • 1 medium onion, diced (3.3 mg)
  • 2 cups Romaine lettuce shredded (7.52 mg)
  • 4 ounces grated low sodium Cheddar or low sodium Swiss Cheese2 (23.5 mg)
  • 3 tablespoons reduced fat, cultured low sodium sour cream (19.1 mg)
  • 1 tablespoon extra virgin olive oil (trace)

  • Heat or cook taco shells (corn tortillas made without salt), on the griddle or in a large pan slightly greased with extra virgin olive oil, and set aside to drain over dry paper towels. To make tacos, set burger mix into shell first followed by sprinkles of cheese, the onion and tomatoes, then lettuce, sour cream and sliced avocados.

1 Or make your own flour tortillas for that extra special flavor and enjoyment.

2See Low Sodium Cheese for ideas of where to get low sodium cheese.

(page 240 Living Well Without Salt)
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