NUTRITION INFO as gathered from www.CalorieKing.com
Servings about 5 tacos
Note: Double up quantities if serving a larger group
Ingredients:
2 - 4 .oz Tilapia Filets
1 package of Taco bell taco seasoning
Lemon Pepper Seasoning (or your favorite seasong)
1 package of La Tortilla Factory or any Organic Wheat Low Fat Carb Cutting tortilla shells
1 Package of Shredded Lettuce (such as you may find near the premade salads in the produce section)
1 large tomato (diced)
1 package of cilantro (diced)
1 small onion (diced)
1 cucumber (peeled raw & diced)
1 can refried beans
2 tbsp of I can't believe it's not butter - fat free soft spread - for cooking tilapia - 10 calories
Optional:
Bean Sprouts - great filler and healthy for you too!
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Pan Cook The Tilapia filets in 2 tablesppons of I can't believe it's not butter fat free soft spread on medium heat, season Tilapia to taste with your choice of seasoning, for this I use lemon pepper seasonings. After cooking the Tilapia till well done with a slight crispy texture semi dry and flaky, sprinkle 1 teaspoon of Taco Bell seasonings onto the tilapia meat and work into meat crumbling the Tilapia meat in the pan..
Then warm your Organic Wheat Low Fat Carb Cutting tortilla shells in a microwave or on the stove in a flat griddle or pan..
Spread a tablespoon of refried beans onto your taco shell.. use more if you like as refried beans are very low in calories..
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2 tbsp refried beans : 30 cal - 0.2 - sodium 48 mg - carbs 2.5 g - prot 0.9 mg
2 - 4.oz tilapia : 45 cal - 14.75 grams protien - 63 g sodium - carbs 0 - fat 3.1 Grams
2 tsp lemon pepper seasoning : 0 cal 130 mg sodium
1/2 cup Cucumber : cal 1 - fat 0.1 g - sodium 0 mg - protien 0.11 g
1/2 cup tomato : cal 3 - fat 0.1 g - sodium 1.0 mg - carbs 0.6 g
1 tbsp cilantro : cal 1 - fat 0.1 g - sodium 2 mg - carbs 0.1 g
1/2 cup shredded lettuce : 10 cal - 3 g carbs - protien 1 g
1/4 cup Onion : cal 4 - carbs 0.9 g
2 tbsp I can't believe it's not butter - fat free soft spread : 10 cal - 90mg sodium - 0 carbs - 0 protien
Grand total nutritional info on each 1 taco:
Calories: 164
Fat: 6.7g
Sodium: 150mg
Carbs: 15.1g
Protien: 23.75g
Compared to 1 Taco Bell's Soft Taco:
Calories: 210
Fat: 9g
Sodium: 560mg
Carbs: 21g
Protien: 10g
Breakfast Burrito
Ingredients:
Eggs, large, 2
Jalapeno pepper, ½ seeded and chopped
Red onion, ¼, chopped
Tortilla, low carb, 1
Salsa, fresh, 1 TBSP
Mexican blend shredded cheese, 1 TBSP
Olive oil, 2 TBSP
Salt and pepper to taste
Tea or coffee – use Stevia or Splenda for sweetening.
Directions:
- In a small bowl beat the eggs until blended, set aside.
- In a Non-stick skillet heat the olive oil over medium heat.
- Add onion, sauté 5-6 minutes.
- Add jalapeno, cook another 2 minutes.
- Add eggs to mixture and scramble until done.
- Salt and pepper to taste.
- Place the eggs in tortilla.
- Add salsa and cheese.
Nutritional Information per Serving:
Calories:185
Carb grams: 9
Fiber grams: 1
Protein grams: 11
