Turkey and bean tacos

This filling also works great in a bun or a whole wheat wrap.

Ingredients

• 1 lb (454 g) lean ground turkey
  
• 1 cup (250 mL) cooked or canned white kidney beans, drained and rinsed
  
• 1 cup (250 mL) tomatoes, chopped
  
• 1 cup (250 mL) sweet onion, finely diced
  
• 1 cup (250 mL) frozen or canned corn
  
• 1 cup (250 mL) carrot, finely grated
  
• 1 tsp (5 mL) onion powder
  
• 1 tsp (5 mL) garlic powder
  
• 2 tsp (10 mL) chili powder
  
• ¼ cup (50 mL) ketchup
  
• 8 small baked taco shells (package of 12, 6 oz/156 g), or 100% whole wheat wraps or buns
  
• ½ cup (125 mL) grated lower-fat cheddar cheese

Directions

1. In a large fry pan cook the turkey until no longer pink.
2. In a large bowl mash kidney beans with the back of a fork. Add tomatoes, onion, corn, carrot, spices and ketchup. Mix to combine.
3. Add bean mixture to the turkey and cook on medium until heated. About 15 minutes.
4. Add mixture to taco shell (wrap/bun) and sprinkle with 1 tbsp (15 mL) of cheese.

Nutritional info per serving (1 of 8)

• Calories: 197
  
• Protein: 14 g
  
• Fat: 7 g
  Saturated fat: 2 g
  Cholesterol: 31 mg
• Carbohydrate: 21 g
  Dietary fibre: 4 g
• Sodium: 259 mg
  
• Potassium: 338 mg
  
  

  Recipe developed by Nadine Day, PH Ec. ©Heart and Stroke Foundation 2009.