Food As Medicine: Turkey Tacos or Turkey Nachos

Posted on November 5, 2010

Here is a recipe that uses turkey but in a different way than you might be used to. You can use leftover shredded turkey if you have it from another meal. You can use any kind of bean with this recipe. All beans are high in fiber and help manage blood sugar by modifying and supporting gut bacteria. Rachel Cantrell is here to show you how it’s made – follow along!

<<MOBILE>>

Ingredients

1 medium carrot
1 large onion
2 cans pinto beans, drained
1 lb lean ground turkey
1 can diced tomatoes– no salt added
1 TBSP chili powder
1 tsp garlic powder
1 tsp dried oregano
1 tsp onion powder
½ tsp salt
Black pepper to taste

Toppings:
Lettuce
2 tomatoes
Cheddar cheese
Taco shells or tortilla chips

Optional:
Sour Cream/Greek yogurt

Directions

Step 1. Shred carrot with grater.

Step 2. Chop onion.

Step 3. Spray skillet with cooking spray. Add ground turkey and sauté with chopped onion and shredded carrot.

Step 4. Add your spices.

Step 5. Once meat is no longer pink add canned tomatoes and beans to skillet. Stir.

Step 6. Cover and cook for 15-20 minutes, stirring occasionally.

Step 7. While cooking, prepare toppings. Chop lettuce and tomatoes, shred cheese. If using Taco Shells, warm according to package directions. Arrange taco shells or nachos in a bowl.

Step 8. Once the mixture is cooked and ready, assemble with meat mixture, cheese, lettuce, and tomatoes on top. Add a spoonful of plain Greek yogurt or sour cream if desired. Enjoy!

<<DESKTOP>>

Ingredients

Toppings:
Lettuce
2 tomatoes
Cheddar cheese
Taco shells or tortilla chips

Optional:
Sour Cream/Greek yogurt

Directions

Step 1. Shred carrot with grater.

Step 2. Chop onion.

Step 3. Spray skillet with cooking spray. Add ground turkey and sauté with chopped onion and shredded carrot.

Step 4. Add your spices.

Step 5. Once meat is no longer pink add canned tomatoes and beans to skillet. Stir.

Step 6. Cover and cook for 15-20 minutes, stirring occasionally.

Step 7. While cooking, prepare toppings. Chop lettuce and tomatoes, shred cheese. If using Taco Shells, warm according to package directions. Arrange taco shells or nachos in a bowl.

Step 8. Once the mixture is cooked and ready, assemble with meat mixture, cheese, lettuce, and tomatoes on top. Add a spoonful of plain Greek yogurt or sour cream if desired. Enjoy!

Nutrition Notes

This recipe can be made with whole-wheat tortillas, whole-wheat corn bread, or brown rice – excellent sources of fiber that supports digestion.

You can use any kind of bean with this recipe. All beans are high in fiber and help manage blood sugar by modifying and supporting gut bacteria.

The three most commonly used kinds of beans are Kidney, Black, and Pinto. Kidney Beans are high in folate, which is important for pregnancy, and Black Beans can help manage blood sugar. Pinto beans can reduce cholesterol.

Bonus Recipe: Yogurt Bark

<<MOBILE>>

Ingredients

1 32-oz container of vanilla or plain Greek yogurt
3/4 cup of canned pureed pumpkin
1 Tbsp cinnamon
1 Tbsp maple syrup
1 Tbsp salt

Toppings:
Crushed graham crackers, pumpkin seeds, and/or chopped walnuts.

Directions

Step 1: Mix yogurt, pumpkin, cinnamon, sweetener (maple syrup) and salt in a large bowl.

Step 2: Line a cookie sheet with a tall lip with parchment paper.

Step 3: Pour mixture and spread out to about a ½ inch or a little less. Sprinkle with your toppings.

Step 4: Put in freezer for 4 hours.

Step 5: Cut into 2×2 inch squares and keep in freezer in plastic container as a sweet healthy treat! Eat within one month.

<<DESKTOP>>

Ingredients

1 32-oz container of vanilla or plain Greek yogurt
3/4 cup of canned pureed pumpkin
1 Tbsp cinnamon
1 Tbsp maple syrup
1 Tbsp salt

Toppings:
Crushed graham crackers, pumpkin seeds, and/or chopped walnuts.

Directions

Step 1: Mix yogurt, pumpkin, cinnamon, sweetener (maple syrup) and salt in a large bowl.

Step 2: Line a cookie sheet with a tall lip with parchment paper.

Step 3: Pour mixture and spread out to about a ½ inch or a little less. Sprinkle with your toppings.

Step 4: Put in freezer for 4 hours.

Step 5: Cut into 2×2 inch squares and keep in freezer in plastic container as a sweet healthy treat! Eat within one month.

Nutrition Notes

Pumpkin is rich in beta and alpha carotene; vitamin A, which gives the pumpkin its color. It has Vitamin K and C, and has small amounts of magnesium, phosphorus, and folate.

Vitamin A is the star ingredient in this recipe. It is important for normal vision, the immune system, reproduction, and growth and development.

Vitamin A also helps your heart, lungs, and other organs work properly. Most people don’t get enough.

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