South of the Border Beef Tacos

Pass the toppings and let everyone create his or her own taco. It's a tasty and easy meal that's fun to eat.

Course Main Dishes
Prep. Time 10 mins
Cooking Time 15 mins
Yields 12 tacos

Preparation
Nutritional Info
Comments (1)

Preparation

What You Need

1 lb (450 g) lean ground beef

1 medium onion, chopped

1 clove garlic, minced

1 tbsp (15 ml) chili powder

1 tsp (5 ml) dried oregano

1/2 tsp (2 ml) ground cumin (optional)

1/4 tsp (1 ml) dried red pepper flakes

1 cup (250 ml) Milk

1/3 cup (80 ml) tomato paste

Salt and pepper, to taste

12 taco shells

Toppings:

Shredded lettuce

Chopped tomato

Chopped green bell pepper

Salsa

Sour cream

Shredded Canadian Cheddar or

Monterey Jack cheese

Instructions

Preheat oven to 400 °F (200 °C).

In large nonstick skillet, cook beef over medium heat until browned. Drain off fat. Add onion, garlic, chili powder, oregano, cumin and red pepper flakes; cook until tender, about 5 min.

Stir in milk and tomato paste, mixing well; simmer for 5 to 10 min or until most of the liquid is absorbed. Season with salt and pepper. Spoon into serving dish.

Meanwhile, heat taco shells upside down on baking sheet in oven for 3 to 5 min. To serve, spoon beef mixture into each shell and sprinkle with your favourite toppings.

Tips

For the Adventurous: For beef and bean burritos, add a can of drained and rinsed kidney beans to the beef mixture and spoon into soft tortillas, with toppings.

Healthy Eating Tip: Beef is a good source or iron. Iron is essential for the formation of red blood cells, for producing energy and in regulating the immune system.

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Nutritional Info

Per serving

Energy: 137 Calories
Protein: 9 g
Carbohydrate: 11 g
Fat: 6 g
Fibre: 1.3 g
Sodium: 86 mg

Top 5 nutrients provided by a serving of this recipe

Nutrient (% DV)*

Calcium: 4 % / 47 mg
Vitamin B12: 27 %
Zinc: 23 %
Niacin: 16 %
Magnesium: 10 %

* Note: The daily value (DV) is established by Health Canada and corresponds to the daily quantity recommended for each nutrient. The percentage of the daily value (% DV) indicates the proportion of the nutrient provided by a serving of the recipe, in comparison with the quantity recommended.

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