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.

Serves 2

Ingredients:

       
  • 2 teaspoons chili powder
  •    
  • 1/2 teaspoon cumin
  •    
  • 1/4 teaspoon oregano
  •    
  • 6 ounces extra-lean ground turkey
  •    
  • 1/2 cup chopped onion
  •    
  • 4 whole-wheat, low-fat flour tortillas, about 6 inches in diameter, warmed in the microwave
  •    
  • 1/4 cup shredded sharp cheddar cheese
  •    
  • 2 cups shredded lettuce
  •    
  • 2 medium tomatoes, diced
  •    
  • 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 carbohydrate: 39 g
  • Dietary fiber: 22 g
  • Sodium: 724 mg
  • Saturated fat: 3 g
  • Monounsaturated fat: Trace
  • Total fat: 7 g
  • Cholesterol: 57 mg
  • Protein: 30 g
  • Calories: 340
  • Grains and grain products: 2
  • Meats poultry and fish: 3
  • Vegetables: 2
  • Carbohydrates: 2
  • Protein and dairy: 1 1/2
  • Vegetables: 2
  • Meat and meat substitutes: 3
  • Nonstarchy vegetables: 2
  • Starches: 2
Last Updated: 2015-07-10
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