Low-Sodium Taco Dinner

Are You Missing Your Favorite Mexican Meal?

Nov 9, 2008

You may not be able to visit Taco Bell or the local cantina while under doctor's orders, but with these great recipes you can still enjoy Mexican treats!

If you have been checking the labels on your favorite taco dinner ingredients, you may have wiped away a tear or two and resolved to give them up – the typical canned refried beans, taco seasoning mixes, and tortilla shells are exorbitantly high in sodium. Although tacos often contain very healthy components like tomatoes, avocado, and pinto beans, and are garnished with fresh lettuce, cheese, onions and salsa, the fact is that Mexican cooking is high in fat and high in sodium.

Nonetheless it's very possible to learn to make the basics of a terrific Mexican dinner from scratch, using ingredients that are low or no-sodium!

Spanish Rice

Ingredients

3 tblsp olive oil
1 - 2 packages of Success Rice, or 2 cups Minute Rice, uncooked
2 cups no-salt chopped/diced tomatoes (16 oz can)
1/2 medium onion chopped
1/4 green bell pepper, chopped (to taste)
2 cans no-salt tomato sauce (8 oz)
1 pkt Heinz low-sodium beef boullion powder or 2 cubes beef bouillon (low-salt)
1 cup water
Seasoning to taste: cumin, cilantro, garlic powder, chili powder, cayenne, black pepper

In a large skillet, heat oil and saute onion, green pepper, and uncooked rice.
When vegetables are soft, add diced tomatoes, tomato sauce, and water.
Add seasonings, to taste, and bring to a low boil.
Cover, reduce heat, and stir frequently until liquid is absorbed.

Serve with ground beef, stuffed peppers, etc. About 170 mgs sodium per 3/4 cup serving.

Guacamole for 2

1 ripe avocado
2 tblsp finely chopped onion
2 tblsp unsalted sour cream OR 2 tblsp low-sodium mayonnaise
2 tsp lemon juice
1 tblsp dried cilantro OR 1/4 cup fresh cilantro, chopped

With a large chopping knife, cut the avocado in half length-wise; twist two halves until they separate. Remove the pit.
Holding one avocado half in one hand, scoop out the meat of the avocado with a spoon into a small bowl. Repeat with other half.
Mash with a fork, and then add the remaining ingredients.
Stir until the texture is to your taste.

Chopped green onions, minced garlic, diced tomatoes, a drop of Tabasco, chili or cayenne, may all be added to taste. Recipe can be doubled or tripled, but the seasoning should be lightly measured and tasted - not tripled!

Refried Beans (semi-homemade)

3 tblsp. bacon drippings - uncured, low sodium (or vegetable oil)
2 cloves of garlic, minced
one half an onion, chopped
1 can (15 oz) pinto beans, low-salt (@ (Eden brand, 15 mgs sodium per 1/2 cup serving)
1/4 tsps each: cumin, cilantro, coriander, chili powder and black pepper to taste

A day before, empty can of pinto beans into a bowl and mash thoroughly. Add seasonings, and place in covered storage container and refrigerate overnight.

In a large skillet, heat bacon drippings over medium heat.
Add the onions and garlic and cook, stirring constantly, for a minute or two.
Add the beans with their seasonings, and mash a little more if necessary.
Keep stirring and mashing until you get the texture that you like then continue to cook, stirring frequently, until the beans are the consistency of soft mashed potatoes.
A tablespoon of shredded cheese, like Swiss or queso blanco, can be added at the last minute and stirred in.

Approximately 100 mgs or less sodium per 1/2 cup serving (enough for two tacos).

Additional Ingredients for Taco Dinner

Old El Paso Low-Sodium Taco Seasoning in a packet is 330 mgs of sodium per two tacos. Follow the instructions on the taco seasoning packet to prepare ground beef. Ground beef with the lowest fat percentage is the healthy choice, cooked and well drained.

Additional toppings are lettuce (0 mg), sour cream (15 mg per tablespoon), chopped onion (0 mg), chopped fresh tomato (0) and grated cheese. Mix 1/2 cup (4 oz) grated Cheddar with 1/2 cup of shredded Swiss Cheese, to lighten the sodium content. This will vary as well. Using only shredded Swiss (50mgs per oz.) would be the better choice but may not be the flavor you're looking for. Newman's Own Organic Salsa with Cilantro is 85 mgs of sodium per 2 tablespoons.

One hard shell cornmeal taco with 1/2 cup seasoned ground beef, 1/4 cup shredded cheese, 1 tblsp. guacamole, 2 tblsp. salsa, lettuce and sour cream to taste is roughly 500-550 mgs of sodium. While not necessarily thinking about calories or fat, it's fairly low in saturated fats and trans fats compared to Taco Bell!

Three tacos are roughly 1500-1800 mgs of sodium. This is nearly 3/4 of a recommended daily supply of sodium, and close to an entire day's sodium for restricted diets. However, if you've been "good" all day, this is an otherwise healthy meal. Serve with iced tea, ice water, or skim milk for added nutritional value.