Oven-Fried Beef Taquitos for Two
From EatingWell: November/December 2013
This healthy beef taquitos recipe for two 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.
- 1/2 medium zucchini
- 1 teaspoon canola oil
- 8 ounces extra-lean ground beef
- 1 1/2 tablespoons chili powder
- 1 teaspoon onion powder
- 1/2 teaspoon ground cumin
- 1/4 teaspoon salt
- 6 6-inch corn tortillas
- Canola oil cooking spray
- 6 tablespoons 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 1 cup). Heat oil in a medium nonstick skillet over medium-high heat. Add the zucchini, beef, chili powder, onion powder, cumin and salt. Cook, stirring, until beef is cooked through, 5 to 7 minutes. Remove from heat.
- Spread tortillas out on a large 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 the 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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- Total Time
- 45 minutes or less
- Main Ingredient
- Cinco de Mayo
- Type of Dish
- Main dish, meat
- Ease of Preparation
- November/December 2013