Polynesian Shrimp Tacos
|Canola oil||1 Tablespoon|
|Frozen cooked shrimp||1 Pound, thawed (Small Ones)|
|Ground cumin||1 Teaspoon|
|Chili powder||1 Teaspoon|
|Garlic powder||1⁄2 Teaspoon|
|Canned black beans||15 Ounce, drained, rinsed (1 Can)|
|Frozen corn kernels||1 1⁄2 Cup (24 tbs), thawed|
|Canned crushed pineapple||8 Ounce, drained (1 Can)|
|Salsa||1⁄2 Cup (8 tbs)|
|Shredded low fat cheddar cheese||1 Cup (16 tbs)|
|Freshly ground black pepper||To Taste|
|Kosher salt||To Taste|
1. Preheat the oven to 350°F. Bake the taco shells according to package directions and set aside.
2. While the shells are baking, heat the oil in a large nonstick skillet over medium-high heat. Add the shrimp, cumin, chili powder, and garlic powder and cook until the shrimp are warmed through, about 1 minute (if using fresh shrimp, cook an additional 2 to 3 minutes).
3. Stir in the beans, corn, pineapple, and salsa and heat through, about 2 minutes. Add the cheese and heat until melted. Season with salt and pepper to taste.
4. Using a slotted spoon to remove any excess liquid, place a generous 1/2 cup of the shrimp mixture into each taco shell. Serve with optional toppings.
Nutrition Information per Serving (2 tacos): 380 calories, 13g fat (3g saturated, 0.5g omega-3), 540mg sodium, 41g carbohydrate, 6g fiber, 27g protein, 10% vitamin A, 15% vitamin C, 20% calcium, 20% iron
Liz Weiss, MS, RD and Janice Newell Bissex, MS, RD
Janice Newell Bissex, MS, RD and Liz Weiss, MS, RD are The Meal Makeover Moms, and together, they’re on a mission to help busy families eat a healthy and delicious diet. Their latest cookbook, No Whine with Dinner (M3 Press, 2011) features 150 healthy, kid-tested, mom-approved recipes and 50 amazing secrets for getting picky eaters to try new foods … especially vegetables. For credible nutrition advice and easy, affordable family recipes, visit their award-winning blog, Meal Makeover Moms’ Kitchen or listen to their weekly radio podcast, Cooking with the Moms.
Calories 613 Calories from Fat 191
% Daily Value*
Total Fat 23 g34.7%
Saturated Fat 4.1 g20.5%
Trans Fat 0 g
Cholesterol 151.7 mg50.6%
Sodium 1217.5 mg50.7%
Total Carbohydrates 73 g24.5%
Dietary Fiber 10.3 g41.3%
Sugars 8.9 g
Protein 33 g65.9%
Vitamin A 9.8% Vitamin C 3.5%
Calcium 62.9% Iron 7.4%
*Based on a 2000 Calorie diet