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Mushroom and Vegetable Tacos

Mushroom and Vegetable Tacos

This recipe is Heart Health Approved!

Tacos make a quick meal or great snacks. In this recipe grated vegetables replace the beef so it is a great way to increase vegetable consumption for your family. However if desired add beef as directed in the variation for Taco Salad.

Prep Time 15 mins.
Cook Time 8 mins.

method method

Heat the oil in a large non-stick frying pan over medium-high heat. Add onion and mushrooms; cook and stir for 3-4 minutes or until lightly browned. Add carrot, zucchini, taco seasoning mix and water, cook and stir to mix well. Lower heat to medium, cover and cook about 4 minutes or until vegetables are tender. Uncover and bring to boil until juices evaporate. To serve, place about ¼ cup (50 mL) filling in each taco shell and top with lettuce and garnish if desired with tomato.

Makes 12 tacos

Tips: To save time, buy pre-sliced mushrooms and grate carrot and zucchini in food processor.
To warm taco shells separate and place the shells onto a baking tray and heat in 350ºF (180º) for 10 minutes or until hot.

Variation: Taco Salad: Reduce oil to 1 tbsp (15 mL); add ½ lb (250 g) lean ground beef with onion and cook, stirring often until beef is browned; then add mushrooms, carrot and zucchini and continue as directed above. Serve hot mixture over salad greens; top with sour cream and chopped green onions. Garnish plate with tomato wedges and taco chips.

Nutritional Information:
Per Serving
Calories: 106
Sodium: 216 mg
Protein : 1.8 g
Fat: 5.4 g
Carbohydrates: 13.8 g
Dietary Fibre: 2.2 g

Recipe adapted from the Australian Mushroom Growers' Association.

Ingredients Ingredients

2 tbsp

olive oil,

25 mL

1

medium onion, finely chopped

1

1

large carrot, peeled and grated

1

1

medium zucchini, grated

1

1 lb.

sliced fresh Mushrooms

500 g

1 (35g)

envelope reduced salt taco seasoning mix

1

1/4 cup

water

50 mL

12

taco shells, warmed

12

4

romaine or iceberg lettuce leaves, thinly sliced

4

Garnish: finely diced tomato (optional)