Healthy Lettuce Tacos Recipe

The following Family & Consumer Science article printed in the Summer 2017 edition of the quarterly Oldham County Extension newsletter.

Lean Green Lettuce Tacos Recipe

healthy lettuce taco recipe

Ingredients:

  • 8 large lettuce leaves
  • 1 1/2 cup cooked brown rice
  • 3/4 cup fresh corn kernels
  • 1 cup canned black beans, drained and rinsed
  • 1 tablespoon olive oil
  • 3/4 pound extra lean ground beef
  • 1 small zucchini, chopped
  • 1 ounce packet low-sodium taco seasoning
  • 4 ounces low sodium tomato sauce
  • 1 tablespoon finely chopped cilantro
  • 1 teaspoon lime juice
  • 1 tomato, chopped
  • 1 small red onion, chopped
  • Yield: 8 servings

    Directions:

    Wash and dry lettuce leaves. Prepare rice according package directions. Cut corn off cob. Drain and rinse black beans. In a skillet, heat the oil to medium; add ground beef and begin to cook. When beef begins to brown, add zucchini, corn and black beans to skillet. Continue to cook until vegetables are tender and beef is done. Do not overcook. Add in taco seasoning and tomato sauce and heat through. Add cilantro and lime juice to the cooked rice. Place equal amounts of rice mixture and taco mixture into lettuce leaves. Top each taco with chopped tomato and onion.

    Nutritional Analysis: 180 calories, 4.5 g fat, 1 g saturated fat, 20 mg cholesterol, 350 mg sodium, 23 g carbohydrate, 4 g fiber, 5 g sugars, 12 g protein

    Source: Plate It Up! Kentucky Proud, University of Kentucky Extension

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    12 thoughts on “Healthy Lettuce Tacos Recipe

    1. Hey there! This is my first visit to your blog! We are a team of volunteers and starting a new project in a community in the same niche. Your blog provided us useful information to work on. You have done a outstanding job!

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    2. I truly love your site.. Excellent colors & theme. Did you build this web site yourself? Please reply back as I’m hoping to create my own personal website and would like to learn where you got this from or just what the theme is named. Thanks!

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    3. I wanted to thank you for this wonderful read!! I definitely loved every little bit of it. I have you bookmarked to look at new stuff you post…

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    4. Howdy! This is kind of off topic but I need some help from an established blog.

      Is it very hard to set up your own blog? I’m not very techincal but I can figure things out pretty fast.
      I’m thinking about creating my own but I’m not sure where to begin. Do you
      have any points or suggestions? Appreciate it

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      • Hi, Natalie. I would Google something along the lines of “Starting a Blog” or “Blogging 101” for tips. You might also search Pinterest.

        The Oldham County Extension blog is run through WordPress which I would definitely recommend. It’s easy to use and customize. There’s a free option, or you can get purchase your own domain. Best of luck with your blog!

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