Beef tacos are a beloved dish known for their rich flavor and satisfying crunch. However, traditional beef tacos can often be high in calories and fat, making them a less-than-ideal choice for those seeking a healthier option. This article aims to provide home cooks with a comprehensive guide to creating delicious and satisfying "lighter beef tacos" without compromising taste or enjoyment. We will explore various techniques and ingredient substitutions to reduce calories, fat, and sodium while maintaining the classic taco flavors we all love. From choosing leaner cuts of beef to incorporating more vegetables and using healthier cooking methods, this article will empower you to create a lighter version of this beloved dish that the whole family can enjoy without guilt.
Check out the recipes below so you can choose the best recipe for yourself!
LIGHTER TACO SKILLET
Provided by Ree Drummond : Food Network
Categories main-dish
Time 16m
Yield 4 to 6 servings
Number Of Ingredients 15
Steps:
- Heat a large nonstick skillet over medium-high heat. Add the ground turkey to the skillet and season with the chili powder, cumin and some salt and pepper. Cook, breaking up the meat with the back of a spoon, until browned, about 5 minutes. Add the beans, salsa, chipotle chile and adobo sauce to the skillet and cook, stirring often, until warmed through and slightly thickened, about 5 minutes more.
- Meanwhile, lightly char the tortillas over an open flame. Set aside wrapped in a clean kitchen towel to steam.
- Spoon the turkey mixture onto the tortillas and serve with diced tomato, avocado, radishes, queso fresco, cilantro leaves, lime wedges and sour cream.
LIGHT TACOS
Provided by Marcela Valladolid
Time 1h18m
Yield 6 to 8 servings
Number Of Ingredients 13
Steps:
- For the steak: Scatter half the orange slices, half the onion slices, and half the garlic pieces on the bottom of a glass dish large enough to hold the flank steak. Sprinkle the flank steak all over with salt and pepper and place in the prepared baking dish. Scatter the remaining oranges, onions, and garlic over the flank steak and pour the beer over. Cover with plastic wrap and let stand for 1 hour at room temperature or overnight in the fridge.
- Place a grill pan over medium-high heat or preheat a gas or charcoal grill.
- Remove the meat from the marinade. Discard the marinade. Grill the steak to desired doneness, about 4 minutes per side for medium-rare. Let the steak rest for 10 minutes. Transfer the grilled flank steak to a cutting board and cut crosswise into strips.
- For the salsa: In a small bowl mix together the salsa ingredients.
- To assemble: Using the butter lettuce leaves, make tacos using slices of flank steak and avocados. Drizzle with the salsa.
- Cook's Note: The marinated steak can also be broiled.
LIGHTER CHICKEN TACOS
The same tasty Mexican dish with half the fat of standard tacos. Pile on the chicken, salsa and guacamole, and build yourself a delicious dinner
Provided by Angela Nilsen
Categories Dinner, Lunch, Main course, Supper
Time 1h
Number Of Ingredients 21
Steps:
- Mix the oil with the cumin and paprika on a large plate. Sit the chicken on the plate and rub the spiced oil all over it. Season with pepper and a pinch of salt, then cover and set aside while you prepare the salsa.
- Heat the grill to high for 10 mins. Meanwhile, line a large baking tray with foil and lay the tomatoes (cut-side up) on it, along with the pepper and red onion. Brush the oil over the onion, and season the tomatoes and onion with pepper. Grill for 12-15 mins, turning the tomatoes and onion halfway through, until well charred. Remove (leaving the grill on) and set aside to cool - put the pepper in a bowl and cover with cling film so that it's easier to skin later.
- For the guacamole, put the avocado in a bowl and briefly mash with a fork, leaving some chunky pieces for texture. Gently mix in the lime juice, spring onions, coriander and chilli flakes. Season with pepper and a pinch of salt.
- Re-line the baking tray with foil and lay the chicken on it, plump-side up. Grill for about 10 mins until cooked - there is no need to turn it. Meanwhile, scoop out and discard as much of the seeds and juice from the tomatoes as you can (so the salsa isn't too wet), leaving the pulp and charred skin. When the pepper is cool enough to handle, peel off and discard the skin. Chop the tomatoes and onion, and dice the pepper. Combine in a bowl with the lime juice, cumin, chilli flakes, some pepper and a pinch of salt.
- When the chicken is cooked, remove from the grill, cover loosely with foil and set aside for 5 mins.
- Heat oven to 180C/160C fan/gas 4. Cut the chicken into chunky slices and spoon over the juices. When ready to serve, lay the taco shells on a baking sheet and warm through for 2-3 mins. Serve the chicken, taco shells, yogurt, lettuce, coriander and lime wedges in separate bowls, so that everyone can build their own tacos.
Nutrition Facts : Calories 477 calories, Fat 24.1 grams fat, SaturatedFat 5.4 grams saturated fat, Carbohydrate 26.2 grams carbohydrates, Sugar 9.1 grams sugar, Fiber 9.5 grams fiber, Protein 34.1 grams protein, Sodium 0.6 milligram of sodium
BEEF TACOS
Beef tacos are fun to put together and delicious to eat. Fill the tortillas with lettuce and beef, then each person can add his or her favorite toppings.
Provided by Martha Stewart
Categories Food & Cooking Ingredients Meat & Poultry Beef Recipes Ground Beef Recipes
Time 25m
Number Of Ingredients 13
Steps:
- Heat oil in a large skillet over medium-high heat. Add onion and jalapeno; season with salt and pepper. Cook, stirring occasionally, until softened, 4 to 5 minutes.
- Add garlic, chili powder, and cumin to skillet; stir until fragrant, about 1 minute. Add beef; cook, breaking up meat with a spoon, until no longer pink, about 5 minutes. Add tomatoes; simmer over medium-low heat, stirring occasionally, until thickened, 10 to 12 minutes. Season with salt and pepper, as desired.
- Meanwhile, warm tortillas in a dry skillet over medium heat or directly over a gas burner, about 30 seconds on each side. At the table, fill tortillas with beef mixture and desired garnishes.
LIGHTER BEEF TACOS
These soft tacos use lean ground sirloin and low-fat corn tortillas as sensible substitutions. Skip the sour cream and guacamole -- opt for a fiery salsa instead.
Categories beef tacos taco recipes Mexican food dinner recipes kid friendly recipes family dinner favorites
Time 20m
Yield 4
Number Of Ingredients 11
Steps:
- In a large nonstick skillet, heat oil over medium. Add onion and bell peppers; cook until crisp-tender, 3 to 5 minutes. Add 1 cup water; cook until water has evaporated and vegetables are softened, 3 to 5 minutes.
- Add garlic, tomato paste, chili powder, and cumin; season with salt and pepper. Cook, stirring, 1 minute. Add beef. Cook, breaking up meat with a wooden spoon, until no longer pink, about 5 minutes. Season taco filling with salt and pepper. To serve, spoon filling onto tortillas, top with salsa and lettuce, and fold to enclose.
LIGHTER BEEF TACOS
These soft tacos use lean ground sirloin and low-fat corn tortillas as sensible substitutions. Skip the sour cream and guacamole -- opt for a fiery salsa instead.
Provided by Martha Stewart
Categories Food & Cooking Ingredients Meat & Poultry Beef Recipes Ground Beef Recipes
Time 20m
Number Of Ingredients 11
Steps:
- In a large nonstick skillet, heat oil over medium. Add onion and bell peppers; cook until crisp-tender, 3 to 5 minutes. Add 1 cup water; cook until water has evaporated and vegetables are softened, 3 to 5 minutes.
- Add garlic, tomato paste, chili powder, and cumin; season with salt and pepper. Cook, stirring, 1 minute. Add beef. Cook, breaking up meat with a wooden spoon, until no longer pink, about 5 minutes. Season taco filling with salt and pepper. To serve, spoon filling onto tortillas, top with salsa and lettuce, and fold to enclose.
Nutrition Facts : Calories 325 g, Fat 8 g, Fiber 7 g, Protein 23 g
SHREDDED BEEF TACOS WITH LIME
We just got tired of hamburger tacos and decided to try something authentic! We love the lime infusion flavor in the meat. Serve with tortilla shells, lettuce, cheese, guacamole and salsa.
Provided by CINDYLU35
Categories World Cuisine Recipes Latin American Mexican
Time 7h
Yield 4
Number Of Ingredients 9
Steps:
- Whisk together vegetable oil, vinegar, lime juice, cumin, chili powder, and garlic in a bowl and pour into a resealable plastic bag. Add the sliced beef, coat with the marinade, squeeze out excess air, and seal the bag. Marinate in the refrigerator for 4 hours or overnight.
- Bring beef to room temperature, about 20 minutes.
- Preheat oven to 350 degrees F (175 degrees C).
- Transfer beef and lime juice marinade to a large baking dish. Add beef stock and cover baking dish with aluminum foil.
- Bake in preheated oven until beef is very tender, about 2 1/2 hours. Allow meat to rest for 10 minutes before shredding with 2 forks. Drain and discard about 80% of liquid from meat and season with salt before serving.
Nutrition Facts : Calories 398.9 calories, Carbohydrate 3.1 g, Cholesterol 77.2 mg, Fat 33.3 g, Fiber 0.6 g, Protein 21.2 g, SaturatedFat 9.9 g, Sodium 81.3 mg, Sugar 1 g
Tips:
- Choose lean beef: Opt for leaner cuts of beef like flank steak, sirloin, or ground chuck to reduce saturated fat and calories. Trimming visible fat before cooking can also help.
- Use a nonstick skillet: A nonstick skillet helps prevent sticking and reduces the need for oil or butter.
- Season with flavorful spices: Use a blend of spices like chili powder, cumin, paprika, and garlic powder to create a flavorful taco filling without relying on excess salt or oil.
- Load up on veggies: Add plenty of vegetables like chopped onions, peppers, and tomatoes to your tacos for extra flavor, texture, and nutrients.
- Use low-fat dairy and lean proteins: Opt for low-fat Greek yogurt, sour cream, or cottage cheese, and lean proteins like grilled chicken or tofu instead of high-fat toppings like cheese or sour cream.
- Make your own guacamole: Homemade guacamole is a healthier alternative to store-bought options, as it's typically made with fresh avocados, lime juice, and cilantro, and contains less added salt and preservatives.
- Portion control: Be mindful of portion sizes to avoid overeating. A general guideline is to have 2-3 tacos per serving.
Conclusion:
The recipes in this article provide a balanced and flavorful approach to enjoying tacos without compromising on taste or nutrition. Lean beef, an array of vegetables, flavorful spices, and healthy toppings come together to create satisfying and nutritious meals. Remember to use portion control and make smart choices about toppings and sides to keep your tacos light and healthy. Experiment with different ingredients and flavors to customize your tacos to your liking, and enjoy them as part of a balanced diet.
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