Taco filling is typically made with ground meat --- but it doesn't have to be. For this recipe, we combine the convenience of frozen shrimp with the usual taco seasonings: chili powder, cumin, garlic, and salsa. Then we add in some unlikely ingredients: black beans and crushed pineapple. Depending on the ages of your children and the number of front teeth they're missing, you may want to switch from the crunchy taco shells to soft flour or corn tortillas.
|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 613Calories from Fat 191
% Daily Value*
Total Fat 23 g35.4%
Saturated Fat 4 g20%
Trans Fat 0 g
Sodium 1217 mg50.71%
Total Carbohydrates 73 g24.3%
Dietary Fiber 10 g40%
Sugars 8 g
Protein 33 g66%
Vitamin A % Vitamin C %
Calcium % Iron %
Calories 3678Calories from Fat 1146
% Daily Value*
Total Fat 138 g212.4%
Saturated Fat 24 g120%
Trans Fat 0 g
Sodium 7302 mg304.26%
Total Carbohydrates 438 g145.8%
Dietary Fiber 60 g240%
Sugars 48 g
Protein 198 g396%
Vitamin A 0% Vitamin C 0%
Calcium 0% Iron 0%
*Based on a 2000 Calorie diet