Beef Taco Salad

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100% would make this recipe again

An all-in-one, kid-friendly dish: and the bowl disappears at the end!

Preparation : 5 min Cooking : 10 min

600 calories/serving

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Ingredients

2 tbsp	canola oil	30 mL
2 cloves	garlic, thinly sliced
1	onions, finely chopped	200 g
400 g	ground beef, extra-lean, or lean
1 2/3 cup	canned tomatoes (diced)	400 g
2 tbsp	tomato paste	35 g
1	green peppers, diced	150 g
1/2	dried chili peppers, finely chopped	0.2 g
	ground pepper to taste [optional]
1 tsp	ground cumin	3 g
2 tbsp	brown sugar	26 g
1/2 cup	beef broth	125 mL
3 cups	red beans (canned)	750 mL
1 pinch	salt [optional]	0.2 g
4	wheat tortillas, large	260 g
1/2	Boston lettuce	100 g
2 tbsp	sour cream [optional]	30 mL
1 tbsp	fresh cilantro, finely chopped [optional]	2 g

Method

Heat half of the oil in a skillet or a pan over medium heat. Cook the onion and garlic about 3 min until the onion is soft and translucent, with occasional stirring, paying attention not to let them burn. Remove from pan and set aside.
Pour the remaining oil into the pan, heat over medium heat, and add the ground meat. Cook about 5 min, stirring occasionally with a wooden spoon, until the meat loses its pink colour. Put the cooked onion and garlic back into the pan. Add the diced tomatoes, tomato paste, diced bell pepper, minced chili pepper, cumin, and brown sugar. Pour in the warm broth. Cover and cook over very low heat 1 ½ h, checking occasionally that the mixture stays moist. Add water if necessary.
Drain the beans, rinse them and drain again. Add them to the pan, mix well, and cook an additional 8-10 min. Add salt and pepper to taste.
Meanwhile, preheat the oven to 205ºC/400°F. Crumple large sheets of foil to make 4-inch balls (one ball per serving), then place on one or two baking sheets. Place one tortilla on top of each ball. Bake 8-10 min or until tortillas are golden brown. (Tortillas will drape over balls as they bake)
Portion out the salad leaves to the tortilla bowls, then add the meat mixture on top. Sprinkle with freshly chopped cilantro leaves, garnish with sour cream, then serve.

Nutrition Facts Table

per 1 serving (430 g)

Amount % Daily Value
Calories 600
Fat 18 g 28 %
Saturated 4.5 g + Trans 0.3 g 24 %
Cholesterol 50 mg
Sodium 740 mg 31 %
Carbohydrate 74 g 25 %
Fibre 13 g 50 %
Sugars 12 g
Net Carbs 61 g
Protein 35 g
Vitamin A 50 %
Vitamin C 62 %
Calcium 11 %
Iron 54 %

Amount

% Daily Value

Calories

600

Fat

18 g

28 %

Saturated 4.5 g
+ Trans 0.3 g

24 %

Cholesterol

50 mg

Sodium

740 mg

31 %

Carbohydrate

74 g

25 %

Fibre

13 g

50 %

Sugars

12 g

Net Carbs

61 g

Protein

35 g

Vitamin A

50 %

Vitamin C

62 %

Calcium

11 %

Iron

54 %

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Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :

Vegetables and Fruits :	1 ¾	servings
Grain Products :	2	servings
Milk and Alternatives :	0	serving
Meat and Alternatives :	1 ½	servings

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Claims

This recipe is :

Diet-related health claims :: Heart-healthy
Excellent source of :: Copper, Fibre, Folacin, Iron, Magnesium, Manganese, Niacin, Phosphorus, Potassium, Selenium, Vitamin A, Vitamin B1, Vitamin B12, Vitamin B2, Vitamin B6, Vitamin C, Vitamin E, Vitamin K, Zinc
Good source of :: Pantothenic Acid
Source of :: Calcium, Vitamin D
Low :: Cholesterol, Saturated Fat