Everyone loves tacos! Not only are they a fun and customizable meal, but they are delicious too. Tacos are the ultimate family dinner, it offers the opportunity to build and customize our meal. We decided to take this family-favorite and add some nutrient boosters like mushrooms and flaxseeds. This recipe is a good way to squeeze in some extra vegetables for the whole family. We’re sure you and your family will love this recipe and you’ll be making it for Taco Tuesday in no time!
Nutrient Boosters: Flax + Mushrooms
We’ve added nutrient boosters flax seeds and mushrooms to amplify this recipe. Flaxseed are rich in heart healthy, omega-3 fatty acids. Flaxseed also contains both soluble and insoluble, making it a great ingredient to add to any recipe (1). A one cup serving of mushrooms provides 40 calories, 3 grams of fiber, 5 grams of protein, and 0 milligrams of cholesterol. Mushrooms are also rich in riboflavin, niacin, pantothenic acid, phosphorus, potassium, copper, and selenium. Studies have shown that niacin may help with cardiovascular disease, as it may protect the arteries and prevent hyperlipidemia (an excess buildup of fat in the arteries) (2), so it’s important to make sure that this vitamin is consumed on a regular basis. Serve these tacos family-style so that everyone can customize their own and enjoy a healthy dinner!
Perfect Pairs + Toppings
Everyone loves building their own tacos and filling them with their favorite ingredients. To make sure everyone is pleased, have a variety of toppings and side dishes available. It will make the meal so enjoyable! We’ve listed below some of our favorite items to pair these tasty tacos with. Try them tonight!
Sides and Toppings:
Turkey and Vegetable Tacos
- 1 tbsp olive oil
- 1 small onion chopped
- 1 garlic clove minced
- 8 ounces baby bella or white mushrooms diced
- 1 pound ground turkey meat
- 2 tbsp ground flaxseed
- 1 15 oz can diced tomatoes
- 4 oz fire roasted green chiles or green chile salsa
- 1/2 tsp chili powder
- 1/2 tsp salt
- 12 taco soft corn tortillas
- 1 small head romaine lettuce chopped
- 1/2 cup cherry, grape tomatoes diced
- 1 avocado diced
- 1/2 cup shredded Mexican Cheese blend
Heat oil in a medium-large skillet over medium-high heat. Add onion, stirring until slightly soft. Add garlic and mushrooms, saute for 2-3 minutes. Add ground turkey to the pan, and cook until no trace of pink remains, breaking apart with a fork as it cooks. Add ground flaxseed, can diced tomatoes, green chiles and stir in the chili powder and sea salt.
Place six tortillas on a microwavable plate, and cover them with a damp paper towel. Microwave for 30 seconds until warm. Repeat with remaining six tortillas.
Using a slotted spoon, evenly distribute taco turkey meat into each tortilla and top with equal amounts of lettuce, diced tomato, avocado and cheese.
Serving size: 2 tacos Calories: 355 calories, Fat: 17 grams, Saturated fat: 16 grams, Carbohydrates: 33 grams, Sugar: 5 grams, Cholesterol: 109 milligrams, Sodium: 320 milligrams, Fiber: 8 grams, Protein: 23 grams
(1) Flaxseed Health Benefits. WebMD. http://www.webmd.com/diet/features/benefits-of-flaxseed#1 (2) Pharmacological effects of niacin on acute hyperlipemia. Current Medical Chemistry. http://www.ncbi.nlm.nih.gov/pubmed/27063258