By Kitty Jay
FoodConnect New York
myhusbandhatesveggies@yahoo.com

Last time, I shared my recipe for refried beans, perfect as a dip, or as a side dish. My favorite way to enjoy them is as a complement to a fun and healthy taco night, a popular regular meal at our house. Who doesn’t love assembling their own taco from an assortment of mouth-watering ingredients? While a typical taco night might consist of deep fried taco shells, ground beef cooked in its own fat and laden with MSG spiked seasonings, and heavy doses of cheese and sour cream, I have figured out some healthy substitutions that make it a meal that my husband loves, and I can feel good about.

The Meat
There is no rule that says tacos have to be filled with beef. They’d be fantastic stuffed with grilled chunks of white fish, chicken, grilled veggies or shrimp. Since my husband loves the beef, I buy the leanest ground beef I can find, and try to look for an antibiotic-free, organic brand. Instead of a taco seasoning packet, often filled with chemicals and MSG, try browning the meat (pouring off the fat), and seasoning to taste with cumin, chili powder, and adobo seasoning. Add ½ cup water, and simmer for 15 minutes, until the water is mostly dissolved. The result? Perfect taco meat, that you didn’t need a seasoning packet to make. This would also be great with ground chicken or turkey.

The Shells
A great substitution for American’s favorite deep fried taco shells is soft corn or flour tortillas, for soft tacos. Corn tortillas are the smartest choice if you are watching calories – you can enjoy two small tortillas for a total of 90 calories. As for flour tortillas, there are many whole grain, high-fiber versions available, which taste great to me, but simply don’t pass the muster with my finicky husband. “Tastes like cardboard” is how he put it. Good thing the fine people at Mission came out with their “carb balance” line of tortillas. Their 8” soft taco tortillas have 11 grams of fiber each, and weigh in at 110 calories. The best part of these tortillas is that they don’t taste or appear much different that a regular flour tortilla, making them a great choice for eaters who are reluctant to eat healthy breads and starches.

The Toppings
Chunks of avocado, fresh salsas, chopped fresh cilantro, sliced black olives – all great as healthy toppings for a taco night. Try mixing reduced fat sour cream with some plain yogurt and a bit of salt and a dash of cumin for a great creamy topping – your family will never know the difference! Extra sharp cheddar cheese also makes a great topping - the flavor lets a smaller amount go a long way!