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Turkey TacosTurkey Tacos

Recipe by: Chef John Haddock

Prepared by: Tammy Roberts,
Nutrition Specialist,

University of Missouri Extension

November 3, 2013


Yield: 8, 2 tacos per serving



  • 1 medium carrot, small sweet potato, or small zucchini
  • medium head lettuce
  • 2 large tomatoes
  • 7 ounces low-fat cheddar cheese
  • 1 (15-ounce) can low-sodium pinto beans
  • Non-stick cooking spray
  • 1 pound lean ground turkey
  • 1 (15-ounce) can chopped or crushed tomatoes, no salt added
  • 1 Tablespoon chili powder
  • 1 teaspoon garlic powder
  • 1 teaspoon dried oregano
  • teaspoon salt
  • teaspoon ground black pepper
  • 16 taco shells



  1. Rinse, peel, and grate carrot, sweet potato, or zucchini (if using zucchini, grate but do not peel). Squeeze dry with paper towels.

  2. Rinse and shred lettuce. Rinse, core, and chop tomatoes.

  3. Grate cheese.

  4. In colander, drain and rinse beans.

  5. Coat a large skillet with non-stick cooking spray. Heat over medium-high heat. Add turkey and brown.

  6. Add grated veggies, beans, canned tomatoes, chili powder, garlic powder, oregano, salt, and black pepper. Stir well.

  7. Reduce heat to medium. Cook until thickened, about 20 minutes.

  8. Add 2 Tablespoons cooked meat mixture to each taco shell. Top each with 1 Tablespoon grated cheese, 1 Tablespoon shredded lettuce, and 1 Tablespoon fresh tomatoes.



Chef’s Notes

  • Top tacos with any of your favorite veggies, hot sauce, salsa, low-fat sour cream, or low-fat plain yogurt.

  • Use any type of cooked beans you like.

  • Make soft tacos using corn or whole-wheat tortillas. Or, serve over brown rice.

  • For more heat, add minced hot peppers to sauce in step6.



Nutrition information per serving

Calories: 290

Total Fat: 10g

Saturated Fat: 3g

Trans Fat: 1.5g

Cholesterol: 40mg

Sodium: 500mg

Total Carbohydrate: 28g

Dietary Fiber: 5g

Sugars: 4g

Protein: 22g


Source: Share Our Strength's Cooking Matters for Adults


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Funded in part by USDA SNAP.

Running out of money for food? Contact your local food stamp office or go online to For more information, call MU Extension's Show-Me Nutrition line at 1-888-515-0016.


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Last update: Monday, November 04, 2013