3 Healthy Taco Recipes for National Taco Day

By Nicole Spain, Registered Dietitian

According to the website for National Taco Day, Americans ate over 4.5 billion tacos last year! That’s over 490,000 miles of tacos, which they estimate could take you to the moon and back. That’s a lot of tacos! 

For National Taco Day this year, consider trying one of our Grow Fit recipes for a new take on tacos, rather than the traditional beef and cheese. There are countless creations to make tacos nutritious and delicious, so don’t forget that tacos can be a healthy choice on just about any day of the year! 

Ranchero Bean Tacos

Yields 4-6 servings

Pinto Beans, drained                                                      2 cans (15 oz)

Cheese (shredded)                                                          1 ½ cups

Flour Tortillas (Whole grain)                                        12 ea.

Chili Powder                                                                      1 ½ tsp

Ground Cumin                                                                   ¼ tsp

Garlic Powder                                                                   ¼ tsp

Onion Powder                                                                   ¼ tsp

Black Pepper                                                                     1/8 tsp

Fresh Cilantro, chopped                                                  1/4 cup

Cooking Instructions:

1. Heat beans on the stove top over medium heat until temperature reaches 155 degrees for 4 min. Drain. 

2. Mix dried herbs/seasonings with beans. 

3. Warm tortillas in microwave or oven.

4. Serve warmed tortillas along with beans, cheese & cilantro in bowls and let everyone build their own tacos! 

Suggestions:

• Serve with chopped lettuce & salsa

Recipe adapted from https://beaninstitute.com/school-nutrition-recipes-entrees/ 

Fish Taco Wrap

Serves 4

Alaska Pollock Fish Fillets, cooked & thawed                4 – approx. ½ lb each

Flour Tortillas (whole grain)                                            4-8 each

Coleslaw Mix                                                                  1 cup

Crushed Pineapple                                                         1 cup

Ranch Dressing                                                              ¼ cup

Chili Powder                                                                    ¾ tsp

Cumin                                                                              ¾ tsp

Salt                                                                                  ¾ tsp

       Fresh Cilantro, chopped                                                  1 Tbs

Cooking Instructions:

1. Preheat oven to 450 (or 425 for convection oven).

2. Mix together coleslaw and ranch dressing.  Let chill in refrigerator.

3. Pat dry thawed fish.  Place fish on a greased baking sheet.

4. Mix together chili powder, cumin and salt.

5. Brush fish with oil and sprinkle with salt mixture.

6. Bake for 8-12 minutes or until internal temperature reaches 145 degrees.

7. Cut fillets into 4 equal portions.

8. To assemble: place cabbage slaw on tortilla along with 2-4 pieces of fish.  Top with a spoonful of crushed pineapple and sprinkle of fresh chopped cilantro before serving.

Turkey Taco Soup

Serves 4-6

Kidney Beans, drained and rinsed                             15 oz can

Ground Turkey (lean)                                                     1 lb

Tomatoes, diced                                                               15 oz can

Vegetable Stock                                                                4 cups

Oregano                                                                              ½ tsp

Cumin, Ground                                                                 2 tsp

Chili Powder                                                                      1 Tbsp.

             Taco Seasoning                                                            1 pkg (1 oz)

Paprika                                                                                1 tsp

Cooking instructions:

1. Brown ground turkey in a large stock pot.

2. Add remaining ingredients.  Bring to a boil.  Reduce heat and simmer for 30 min.

3. Season to taste with salt and pepper.

4. Ladle into bowls.

Serving Suggestion:

• Add a dollop of light sour cream and shredded cheese.

• Serve with chopped avocados. 

• Serve with warm whole grain flour tortillas to dip or make homemade corn tortilla crisps.  Just brush corn tortillas with olive or avocado oil and sprinkle with salt.    Bake at 350 degrees for 7 minutes.  Turn over and bake another 8 minutes or until they are crisp but not brown.