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Pantry Meals: Quick Tacos - Low Sodium Version
Servings = 2 | Serving size =3 tacos
This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8.
The filling for the tacos will keep well for a few days in the refrigerator.
| 1 15 ounce can | no salt added diced tomatoes |
| 1/2 tsp | ground cumin |
| 1/4 tsp | paprika |
| 1/2 tsp | dried oregano |
| 1/4 tsp | chili powder |
| 1/8 tsp | red pepper flakes (optional) |
| fresh ground black pepper (to taste) | |
| 1 cup | no salt added frozen corn kernels |
| 6 | taco shells (trans fat free) |
| 3 ounces | reduced-fat cheddar or Monterey Jack cheese |
Place the diced tomatoes in a medium skillet over medium heat.
Add the cumin, paprika, oregano, chili powder, red pepper flakes and pepper. Cook, stirring occasionally, for about 15 minutes.
As the tomatoes cook, the liquid will reduce and the tomatoes will thicken. At that point add the corn and cook for about 3 - 5 minutes.
Divide the grated cheese into two small piles. Using one pile place a small amount of cheese in the bottom of each taco shell, dividing the cheese evenly between the 6 tacos.
Add equal amounts of the tomato and corn mixture to the 6 tacos.
Top the taco filling with the remaining cheese, divided evenly between the 6 tacos. Serve.
Nutrition Facts
Serving size: 3 tacos | Servings 2
Calories 309 | Calories from Fat 93
Amount Per Serving (% Daily Value)
Total Fat 10g (16%) | Saturated Fat 3g (17%)
Monounsaturated Fat 5g | Trans Fat 0g
Cholesterol 9 mg (3 %) | Sodium 396 mg (16 %)
Total Carbohydrates 41g (14%) | Sugars 5g
Dietary Fiber 5g (19%) | Protein 16g
Vitamin A 12% | Vitamin C 20 % | Calcium 25% | Iron 15%
Vitamin K 8 mcg | Potassium 494 mg | Magnesium 71 mg
"Even the most resourceful housewife cannot create miracles from a riceless pantry."
-Chinese Proverb
The refrigerator light goes on...
The idea of Dr. Gourmet Pantry Meals™ is that you’ll have items in your pantry or 'fridge that can be quickly put together for a great meal. Use recipes such as these tacos as a guide. If you have an onion, it's easy to dice it and add to the tomatoes instead of the corn, for instance. Have some fresh lettuce or cilantro on hand? That'll go well also. The key is to have the fundamentals in the house that you can use to make a quick healthy meal.
Do keep in mind that many of the most popular taco shells on the market, including Old El Paso, still contain trans fats (amazing in this day and age). Check the package and purchase only those that don't have any trans fats. Brands I have seen without trans fats include Taco Bell (made by Kraft) and Casa Fiesta.
