I get a lot of questions asking for ideas on quick, healthy meals.  Here is a go-to idea that will please the whole family.  It’s so easy as there is really nothing to prepare, and many of these items are probably already stocked in your kitchen pantry!

Products I love to make a complete meal:

Protein – Pacific brand organic refried pinto beans.  High fiber, low protein and BPA free!

Dairy – Sargento 2% reduced fat Mexican cheese. Always choose lower fat cheese as the only difference is that it is made with lower fat milk = lower fat, lower cholesterol and lower calories. Unlike with yogurt, the lower fat cheese does not contain additional sugar to make it taste better.

Grains – 100% whole wheat tortilla shells.  If you’re watching your carbs, you can just skip the shell and make a taco salad instead. Or you could use a lower carb, whole wheat wrap.

Veggies – Chopped tomatoes and shredded green leaf lettuce of course!

Healthy, Monounsaturated Fat – Sliced avocado

Toppings – Plain Greek yogurt instead of sour cream (lowfat/fat free, high protein and you won’t notice a difference!), Organic salsa and guacamole.  I love the 100 cal containers of Wholly Guacamole for portion control of this healthy, but calorie-dense food.

If you must have meat on your taco, here is what I recommend:

Making your own taco seasoning is a healthier alternative to buying packaged taco seasoning, and uses less sodium, no sugar, no preservatives and no msg. It also saves you money if you are on a budget. If you prefer to use the package seasoning, simply replace it with the spices listed here.  I love this recipe from Skinnytaste.com, but if you’re in a pinch, just use the lower sodium version of the packet.

Ingredients:

  • 1.3 lbs 99% lean ground turkey
  • 1 tsp garlic powder
  • 1 tsp cumin
  • 1 tsp salt
  • 1 tsp chili powder
  • 1 tsp paprika
  • 1/2 tsp oregano
  • 1/2 small onion, minced
  • 2 tbsp bell pepper, minced
  • 3/4 cup water
  • 4 oz can tomato sauce

Directions:

Brown turkey in a large skillet breaking it into smaller pieces as it cooks. When no longer pink add dry seasoning and mix well. Add the onion, pepper, water and tomato sauce and cover. Simmer on low for about 20 minutes.

And that’s the way dinner is done!  Enjoy!