*Tex-Mex* (Texan-Mexican) is a cuisine derived from the *Tejano* people of Texas, living on the border of Mexico, and is characterized by shredded cheese such as cheddar, jack and pimento, beans, meat, spices and flour tortillas.

This recipe is great for a family-style meal, where everyone can "build" their own taco with guacamole, salsa, cheese, meat or crumbled tofu. The combination of beans and meat is for both nutrition and flavor- as beans add fiber and protein without the less healthy fats found in meat. You may wish to serve this with rice and lime wedges, as well.

Equipment Required:

- Measuring cups and spoons (optional)
- Cutting board
- Knife
- Frying pan
- 3 medium bowls
- Wooden spoon or spatula
- Can opener
- Strainer (optional)



 

    Serves: 6 servings    Total Time:  50 minutes Prep Time: 40 minutes Cook Time: 10 minutes  

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## Ingredients

[Substitution Guide](/nourishing-our-community/teaching-kitchen/substitution-guide)

 Tomatoes – 3 medium  Avocado – 1 ripe  Red\_Onion – ½ medium Cilantro – 10 sprigs Lime – 1 each Garlic\_Powder – ¾ teaspoon, divided  Salt – to taste Cumin – ¼ teaspoon, ground (optional) Hot\_Sauce – to taste  Romaine\_Lettuce – 1 heart Black\_Beans – 1 (15 oz) can, low sodium Turkey – 1 lb ground turkey or 12 oz extra-firm tofu Taco\_Seasoning – 1 package  Tortillas – 12 (6-inch) wheat tortillas or 12 taco shells Cheese – ¾ cup, shredded  

## Instructions

Step 1

Wash all produce. 

Step 2

Dice the tomato, and scoop out the avocado. Put them into separate, medium-sized bowls. 

Step 3

Finely dice the onion and cilantro. Cut the lime in half. 

Step 4

To the tomatoes, add 2 Tablespoons onion and cilantro, ¼ teaspoon garlic powder and cumin powder, and the juice of ½ lime. Add salt to taste. 

Step 5

To the avocado bowl, add ½ teaspoon garlic powder, 1 Tablespoon onion and cilantro, hot sauce if you’d like, and salt and pepper to taste. Set aside the salsa and guacamole. 

Step 6

Cut ½ the romaine heart into thin strips, and place in a bowl. Save the other half for another use. 

Step 7

Open the can of beans, strain and rinse them. Set them aside. 

Step 8

Over medium heat, add ¼ cup water to a frying pan. Once simmering, stir in the taco seasoning and immediately add ground meat or tofu. Mash with a fork or spoon to break into small pieces. Cook until the meat is completely brown with no more pink spots, or until most of the water is absorbed from the tofu. 

Step 9

Add the beans to the frying pan. 

Step 10

Place tortillas or taco shells on a plate, and cheese in a small bowl. 

Step 11

Lay out all the components of the tacos on a table or counter: salsa, guacamole, lettuce, protein, and cheese. Assemble your tacos however you’d like and enjoy! 

 

### Notes

Nutrition facts are using 93% lean ground turkey. Replacing the turkey with tofu will reduce the total and saturated fat content. If you choose to use ground beef, choose beef that is at least 93% lean for a heart healthy choice.

## Nutrition Information

  Calories: 483 Calories Fat: 25 Saturated Fat: 7 Carbohydrates: Net Carb: 41 Dietary Fiber: 11 Protein: 30 Sodium: 705