Oven-Fried Beef Taquitos
From EatingWell: November/December 2013
This healthy beef taquitos recipe calls for baking instead of deep-frying, making the taquitos substantially healthier than what you’d get at a restaurant. One order of these little deep-fried, rolled-up tacos at a restaurant can set you back almost 1,000 calories and 60 grams of fat! Don’t worry if some of the taquitos crack open while baking—they’re still crispy and delicious. Serve with your favorite salsa, guacamole and reduced-fat sour cream.
- 1 medium zucchini
- 2 teaspoons canola oil
- 1 pound extra-lean ground beef
- 3 tablespoons chili powder
- 2 teaspoons onion powder
- 1 teaspoon ground cumin
- 1/2 teaspoon salt
- 12 6-inch corn tortillas
- Canola oil cooking spray
- 3/4 cup shredded sharp Cheddar cheese
- Preheat oven to 425°F.
- Shred zucchini using the large holes of a box grater. Squeeze dry in a clean kitchen towel (you should have about 2 cups). Heat oil in a large nonstick skillet over medium-high heat. Add the zucchini, beef, chili powder, onion powder, cumin and salt. Cook, stirring, until the beef is cooked through, 5 to 7 minutes.
- Spread tortillas out on a baking sheet in two overlapping rows. Bake until hot, 2 minutes. Transfer to a plate and cover.
- Coat the baking sheet with cooking spray. Place 6 tortillas on a clean cutting board. Working quickly, spread a generous 1/4 cup beef mixture along the bottom third of a tortilla, sprinkle with about 1 tablespoon cheese and tightly roll into a cigar shape. Place the taquito seam-side down on the baking sheet. Repeat with the remaining tortillas, filling and cheese. Generously coat the top and sides of the taquitos with cooking spray.
- Bake the taquitos until browned and crispy, 14 to 18 minutes.
Per serving: 456 calories; 20 g fat (8 g sat, 8 g mono); 81 mg cholesterol; 39 g carbohydrates; 0 g added sugars; 33 g protein; 7 g fiber; 608 mg sodium; 667 mg potassium.
Nutrition Bonus: Zinc (51% daily value), Vitamin A (42% dv), Iron (27% dv), Calcium (25% dv), Magnesium (24% dv), Potassium (19% dv), Vitamin C (15% dv)
Carbohydrate Servings: 2
Exchanges: 2 starch, 1/2 vegetable, 3 lean meat, 1 medium fat meat, 1/2 fat
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- Cinco de Mayo
- Type of Dish
- Main dish, meat
- Ease of Preparation
- Total Time
- 45 minutes or less
- Main Ingredient
- November/December 2013