(Family Features) A tortilla plus a tasty filling makes a household favorite – a taco. This simple, casual, versatile, fun food knows no boundaries. Tacos can be right for breakfast, lunch, dinner and even snacks and dessert, depending on the filling.
For tacos with a unique, delicious twist on tradition, try these Chicken Soft Tacos with Pickled Beet Salsa that are ready in 30 minutes. The antioxidant-rich Aunt Nellie’s Pickled Beets lend color, as well as a refreshing sweet-tangy flavor that’s complementary to the lime juice, cilantro and red onion in the salsa. This sassy salsa is a perfect partner for rotisserie, roasted or grilled chicken, arugula and a dollop of jalapeno mustard-sour cream sauce nestled inside a soft flour tortilla.
For your taco fiesta, just set out the tortillas, salsa and other toppings and let everyone help themselves to a fun and delicious dinner.
For other versatile recipes, visit AuntNellies.com.
Chicken Soft Tacos with Pickled Beet Salsa
Prep time: 25 minutes
- 1 jar (16 ounces) Aunt Nellie’s Baby Whole Pickled Beets
- 2 tablespoons chopped red onion
- 2 tablespoons coarsely chopped fresh cilantro leaves
- 1 tablespoon fresh lime juice
- 1/4 teaspoon salt
- 1/4 teaspoon ground black pepper
- 1/3 cup sour cream
- 1 tablespoon jalapeno mustard
- 4 soft flour tortillas (6-inch diameter)
- 2 cups fresh arugula
- 2 cups chopped cooked rotisserie chicken (hot or cold)
- 1/4 cup crumbled queso fresco
- To make salsa: drain beets and chop. In medium bowl, combine beets, onion, cilantro, lime juice, salt and pepper.
- To make tacos: In small bowl, stir together sour cream and mustard; set aside.
- On one half of each tortilla, place equal amounts of salsa, arugula, chicken and cheese. Top with dollops of mustard-sour cream. Fold over.
Substitution: Sliced pickled beets or three single-serve cups of Aunt Nellie’s Diced Pickled Beets may be substituted for baby whole pickled beets.
Nutritional information per serving: 380 calories; 20 g protein; 28 g carbohydrates; 20 g total fat; 650 mg sodium; 80 mg cholesterol; 1 g dietary fiber; 2 mg iron; 0.15 mg thiamin;
460 IU vitamin A; 4 mg vitamin C.
Source: Aunt Nellie's
(Family Features) If getting your kids to embrace healthy eating habits feels like a constant uphill battle, take heart in knowing you’re not alone. However, modeling smart choices in the kitchen and at the grocery store may be just the nudge your kids need.
One of the biggest hurdles many families face when it comes to healthier eating is getting started. These tips show how subtle changes can make it simple to introduce healthier choices the whole family can enjoy.
- Mornings are a busy time for families, and it can be difficult to make a nutritious breakfast and get out the door. Even so, skip the packaged breakfast foods that are loaded with sodium and calories. Instead, make and freeze your own healthy breakfast foods ahead of time. These breakfast burritos are easy for reheating and eating on the go.
- A common misperception is that eating healthfully takes too long. Set a good example for kids to follow by preparing healthy dinners at home. This one-pot turkey skillet is ready in less than 25 minutes to make dinner and cleanup a breeze.
- When kids are empowered to choose what they eat, they’re more likely to enjoy it. One easy way for kids to identify smart choices in the produce department is by looking for foods with the Produce for Kids logo. Not only are these items an important part of a balanced meal, shoppers who support the products are giving back to local organizations that help children and families.
To find additional tips to encourage your family’s healthy eating and more than 300 registered dietitian-approved recipes, visit produceforkids.com.
Make-Ahead Freezable Breakfast Burritos
Recipe courtesy of Produce for Kids
Prep time: 20 minutes
Cook time: 20 minutes
- 2 teaspoons olive oil, divided
- 16 ounces lean turkey breakfast sausage
- 1 medium red bell pepper, finely chopped
- 1 small Vidalia onion, finely chopped
- 1 large tomato, finely chopped
- 12 large eggs
- 1/2 teaspoon pepper
- 1 cup low-fat shredded cheddar cheese
- 14 whole-wheat tortillas (8 inches each)
- In nonstick skillet over medium heat, heat 1 teaspoon oil. Add sausage and cook 5-8 minutes, or until cooked through. Transfer to plate and set aside.
- In same skillet, add remaining oil, bell peppers, onions and tomatoes, and cook 3-5 minutes, or until softened. Add tomatoes and cook 2 minutes.
- In large bowl, scramble eggs and pepper. Add to pan and cook, stirring regularly, 3-4 minutes, or until eggs are set. Remove from heat and mix in sausage and cheese. Let cool.
- Fill tortillas with 1/2 cup egg mixture, roll into burrito and lay seam-side down on parchment-lined baking sheet. Freeze 1 hour. Transfer to freezer-safe re-sealable bag and return to freezer.
- To reheat burritos, remove from freezer, wrap in paper towel and microwave on high 1-2 minutes.
One-Pot Healthy Turkey Skillet
Recipe courtesy of Produce for Kids
Prep time: 10 minutes
Cook time: 15 minutes
- 1 tablespoon extra-virgin olive oil
- 1 pound ground turkey
- 1 medium green bell pepper
- 1 medium sweet onion
- 3 Roma tomatoes
- 8 ounces whole-wheat elbow macaroni, cooked according to package directions
- 1 can (15 1/2 ounces) kidney beans, rinsed and drained
- 2 teaspoons cumin
- 2 tablespoons chili powder
- 1/4 teaspoon salt
- In nonstick skillet over medium-high heat, heat oil. Add turkey and cook 10 minutes, or until no longer pink.
- In food processor, pulse bell pepper, onion and tomatoes until chunky.
- Add vegetable mixture, noodles, beans, cumin, chili powder and salt to skillet and let simmer 15 minutes.
Source: Produce for Kids
(Family Features) If you’re trying to boost the nutrition of your meals and snacks, look no further than your refrigerator. Dairy products provide a powerful nutrition package that can help you meet your nutrient needs and achieve better health.
The most recent Dietary Guidelines for Americans affirm dairy’s important place in the diet with a recommendation that people ages 9 and older consume three servings of low-fat or fat-free dairy foods every day. With nine essential nutrients, milk, cheese and yogurt deliver a unique nutrition package superior to milk alternatives, such as almond or rice beverages, which are often fortified or fall short on these important nutrients.
During the hot summer months, when you don’t feel like spending much time in the kitchen, dairy products offer ease and convenience, as many are ready to use in recipes or round out a meal or snack. For a quick, easy and healthy snack this summer, put a fresh take on traditional pizza with this recipe that uses crescent rolls topped with cheeses and fresh seasonal veggies. Or turn up the heat on a classic beef burrito by adding warm pepper jack cheese and black beans.
Visit MidwestDairy.com to pledge Dairy 3 for Me, find additional recipes and learn more about how to unleash the power of dairy nutrition.
Summer Pizza Snack
Recipe courtesy of Cindy Heins, Heins Family Farms
Total time: 22 minutes
- 1 tube (8 ounces) crescent rolls
- 1 tub (8 ounces) low-fat cream cheese
- 1/4 cup light mayonnaise
- 1/4 teaspoon garlic powder
- 1 cup shredded part-skim mozzarella cheese
- 3/4 cup sliced cherry tomatoes
- 1/2 cup sliced black olives
- 1/2 cup chopped broccoli florets
- 1/2 cup chopped cucumber
- Heat oven to 375° F. In 9-by-13-inch baking pan, spread out crescent roll dough. Seal seams together to form one large rectangle across bottom of pan. Bake 10-12 minutes, or until lightly browned. Cool on rack.
- In small bowl, mix together cream cheese, mayonnaise and garlic powder. Spread evenly over entire cooled crust. Top with mozzarella, tomatoes, olives, broccoli and cucumber. Cut into 12 squares and serve.
Beef Burrito with Pepper Jack Cheese and Black Beans
Total time: 9 minutes
- 1/2 pound ground beef sirloin
- 2 teaspoons minced garlic
- 1 cup chunky salsa, divided
- 2 cups cooked brown or white rice
- 6 whole-wheat tortillas (9 inches each)
- 1 can (15 ounces) black beans, drained and rinsed
- 1 can (11 ounces) corn kernels, drained
- 2 cups shredded pepper jack cheese
- sliced green onion, including green tops
- In medium, nonstick skillet, brown ground beef and garlic over medium heat (break beef mixture up into smaller chunks with spatula). Drain fat and stir in 1/2 cup salsa; set aside.
- Spread 1/3 cup rice on center of tortilla, leaving 1/2-inch border. Scatter about 2 tablespoons beans and 1 1/2 tablespoons corn over rice. Spread 1/3 cup beef mixture and 1/4 cup cheese over corn. Top with 2 teaspoons salsa and a few slices green onion. Fold in two opposite edges of tortilla 1 inch each and roll up. Place seam-side down on microwave-safe dish.
- Repeat with remaining tortillas. Place burritos in microwave oven and heat 1 minute, or until heated through. Serve with remaining salsa.
Source: Midwest Dairy Association
Southwest Chicken and Rice Wraps
- 1 can (14 ounces) low-sodium chicken broth
- 2 cups Minute Brown Rice, uncooked
- 2 tablespoons Mrs. Dash® Salt-Free Extra Spicy Seasoning Blend
- 2 cups frozen southwest blend vegetables
- 2 cups cooked chicken, diced
- 4 whole wheat tortillas
- 1 cup low-fat cheddar cheese, shredded, optional
- 1/2 cup light sour cream, optional
- Bring broth to a boil in a medium saucepan.
- Add rice, seasoning blend, vegetables and chicken; stir. Cover, reduce heat to low and simmer 5 minutes. Remove from heat and let stand 5 minutes.
- Warm tortillas and divide rice mixture evenly onto tortillas. Top with cheese and sour cream, if desired, and roll into desired shape.
- 1 pound ground beef
- 1/2 cup chopped onion
- 2 cloves garlic, minced
- 1/2 teaspoon salt
- 1/4 teaspoon pepper
- 2 cans (10 ounces each) mild enchilada sauce
- 8 small corn tortillas (6-inch diameter)
- 3/4 cup (3 ounces) shredded jalapeño pepper cheese
- 1 tablespoon chopped fresh cilantro
- Dairy sour cream (optional)
- Heat oven to 350°F. In large nonstick skillet, brown ground beef, onion and garlic over medium heat 6 minutes or until outside surface of beef is no longer pink, breaking beef up into 1/2-inch crumbles. Pour off drippings. Season with salt and pepper. Stir in 1/2 cup enchilada sauce from one can. Set aside remaining sauce from that can.
- Pour second can enchilada sauce into shallow dish. Dip tortillas, one at a time, into sauce to coat both sides. Spoon beef mixture evenly down centers of each tortilla; roll up. Place seam-side down in 12- x 8-inch baking dish.
- Cover with aluminum foil. Bake in 350°F oven 15 minutes. Remove aluminum foil. Spoon reserved enchilada sauce over enchiladas; sprinkle with cheese. Continue baking, uncovered, 10 minutes or until cheese is melted. Sprinkle with cilantro. Serve with sour cream, if desired.
Preparation and Cooking Time
Makes 4 servings (serving size: 1/4 of recipe)
Zesty enchilada sauce and diced green chiles give these chicken enchiladas their kick. Serve them with Mexican rice and spicy black beans.
- 2 cans (10 ounces each) Las Palmas Enchilada Sauce, divided
- 2 cups cooked, shredded boneless, skinless chicken breast meat
- 1 cup Mexican blend or Monterey Jack cheese, divided
- 1 can (4 ounces) diced green chiles, drained
- 8 (6-inch) corn tortillas, warmed
- PREHEAT oven to 350°F. Grease 11- by 7-inch baking dish.
- SPREAD 1/2 cup enchilada sauce on bottom of prepared baking dish. Combine chicken, 1/2 cup enchilada sauce, 1/2 cup cheese and chiles in medium bowl. Spoon chicken mixture evenly down center of each tortilla; roll up. Place seam-side down in baking dish. Top with remaining enchilada sauce and cheese.
- BAKE 15 to 20 minutes or until heated through and cheese is melted.
- Top with sour cream and chives, if desired.
- 1 can (10 3/4 ounces) Campbell's Condensed Cheddar Cheese Soup
- 1/4 cup milk
- 1 package (about 1 ounce) fajita seasoning mix
- 1 pound ground beef
- 1 can (10 3/4 ounces) Campbell's Condensed Golden Mushroom Soup
- 1/2 cup water
- 1 tablespoon chili powder
- 1 1/2 teaspoons dried oregano leaves, crushed
- 12 corn tortillas (5-to 6- inch)
- Chopped tomatoes (optional)
- Sliced green onions (optional)
- Stir cheese soup, milk and half the fajita seasoning in medium bowl until mixture is smooth.
- Cook beef in a 10-inch skillet over medium-high heat until well browned, stirring often to separate meat. Pour off any fat.
- Stir mushroom soup, water, chili powder, oregano and remaining fajita seasoning in skillet and heat to a boil. Reduce heat to low. Cook for 5 minutes. Remove skillet from heat.
- Place 3 tortillas in the bottom of a 2-quart shallow baking dish, overlapping slightly. Spread 1 cup beef mixture over the tortillas. Repeat layers twice. Top with remaining tortillas. Spread the cheese soup mixture over the tortillas.
- Bake at 350°F. for 30 minutes or until hot and bubbling. Let stand for 10 minutes. Sprinkle with the tomatoes and onions, if desired.
Makes 6 servings
- 4 (9-inch) whole wheat tortillas
- 6 tablespoons smooth peanut butter or reduced-fat cream cheese
- 1 cup fresh spinach or torn romaine leaves
- 1 large stalk celery, cut into thin 3- to 4-inch sticks (12 sticks total)
- 1/2 cup carrots, shredded or matchstick
- 1/2 cup fat-free plain yogurt or low-fat ranch dressing (optional)
- Spread 1 1/2 tablespoons peanut butter or reduced-fat cream cheese on each tortilla, leaving 1 inch of clean space at the top edge of each tortilla. Layer spinach leaves on top of peanut butter. Place three celery sticks across the middle on top of the spinach; sprinkle with shredded carrot.
- Keeping the clean edge at the top, roll tortillas up tightly from the bottom, folding in the sides after the first roll. Wrap each burrito tightly in plastic wrap and refrigerate for at least 30 minutes. Remove plastic wrap. Cut each roll into 1/2-inch slices, inserting a toothpick into the burrito before each cut is made.
- Serve with yogurt or ranch dressing.
Yields 4 servings - Serving size 1 tortilla roll-up
Source Wheat Foods Council
The warmer temperatures call for a menu that's light and healthy, but with a uniquely tropical flavor. For an easy, casual entrée with a beachy feel, Baja Fish Tacos and Mango Salsa are sure to please.
- 2 large ripe mangos, peeled, pitted and chopped
- 1/4 cup minced red bell pepper
- 1 tablespoon lime juice
- 1 tablespoon chopped fresh cilantro
- 2 green onions, sliced (green tops only)
- 1 small jalapeño pepper (stem, seeds and membranes removed)
- 1 pound cod fillets, rinsed and patted dry
- 1 teaspoon chili powder
- 1/2 teaspoon each: ground cumin, Mexican oregano and garlic salt
- 8 corn tortillas, warmed
- 2 cups shredded green or red cabbage
- 1/2 cup crumbled Cotija cheese (may substitute shredded Monterey Jack)
- Preheat oven to 425° F.
- Stir together all salsa ingredients in medium bowl; set aside.
- Place cod on 2 large sheets of parchment paper.
- Stir together dry seasonings in small bowl and sprinkle over cod. Bring edges of parchment paper together and fold twice. Fold ends under to enclose fish. Place packets on baking sheet and bake 15 to 18 minutes. Open packets carefully to let steam escape.
- Place equal amounts cod in each tortilla and top with cabbage, cheese and mango salsa.
15 to 20 minutes
Makes 4 to 6 servings
Notes, Tips & Suggestions
Pair with Mirassou Monterey County Riesling
(Family Features) - Surprise! You already know this mild-tasting, delicately textured fish that swims wild in clean, icy Alaskan waters. You just didn't realize it.
Like the boy next door who's so friendly and easy going he's taken for granted - until his superman talents are revealed - genuine Alaska Pollock is finally making a name for itself. A kissing cousin to cod, this whitefish is the one you love to eat in so many good things, from fish sticks and fish tacos, to fish sandwiches, fillets and surimi seafood. It's a rock star in fish and chips, too.
Versatility is where Alaska Pollock scores top points. Alaska Pollock is flash-frozen within hours of harvesting and processed for breaded fish sticks, frozen fillets or surimi seafood. Its mild flavor and snow-white, tender flesh are particularly kid-friendly and appealing.
On the nutrition side, Alaska Pollock is a terrific source of protein and minerals, making it especially popular during Lent. Low in fat and calories, it's a product worth seeking out year-round.
Add sustainability as another plus for Alaska Pollock, harvested from the largest sustainable fishery in the world. Alaska Pollock fishery managers strive - and have for more than 30 years - to maintain the quality and capacity of the biannual catch while protecting the species' habitat and ecosystem in the Bering Sea and Gulf of Alaska. The result of their long-term dedication is an abundant, economical fish.
The versatility of Alaska Pollock is highlighted with the cross-cultural flavors in the trio of recipes here. Traditional Thai ingredients such as red curry paste, ginger, green chiles and coconut milk spark Thai Fishermen's Stew, a zesty dish with built-in warmth for an evening meal. Classic south-of-the-border seasonings give Alaska Pollock Fish Stick Tacos lively flavor with plenty of family appeal. What's not to like about pairing fish sticks with guacamole, taco seasoning, lime juice, green onions and cilantro? Or prepare Alaska Surimi Seafood Breakfast Bake. It's an easy-to-make frittata-type dish that matches Mexican seasonings with Alaska surimi seafood.
Add everything together and there's no question genuine Alaska Pollock is one tasty fish worth looking for in all its delicious forms. To find more recipes featuring this versatile fish, visit alaskaseafood.org.
- 8 frozen Alaska Pollock fish sticks (about .75 ounces each) or 4 frozen breaded/battered fish fillets (about 1.5 ounces each)
- 8 taco shells or flour tortillas (5- to 6-inch each)
- 2 cups shredded lettuce
- 1 cup prepared guacamole
- 1 cup chopped tomatoes
- 1 teaspoon Mexican or taco seasoning
- 1 lime, cut in 8 wedges
- 1/2 cup chopped cilantro
- 1/4 cup sliced green onions
- Prepare fish sticks/fillets according to package directions.
- In each taco shell, layer 1/4 cup lettuce, 2 tablespoons guacamole, 2 tablespoons tomato, and 2 fish sticks or 1 fish fillet.
- Sprinkle on small amount of Mexican or taco seasoning. Squeeze juice of a lime wedge over fish.
- Top with 1 tablespoon cilantro and 1/2 tablespoon green onions.
Calories: 322g Total Fat: 18g
Cholesterol: 10mg Protein: 8g
Carbohydrates: 34g Sodium: 260mg
- 1 large bell pepper, cut into strips
- 2 cups sliced mushrooms
- 1 can (4 ounces) sliced black olives, drained
- 1/3 cup sliced green onions
- 12 ounces Alaska Surimi Seafood (Imitation Crab)
- 1-1/2 to 2 teaspoons Cajun, Creole or Mexican seasoning
- 1 cup (4 ounces) shredded Colby Jack or Mexican cheese blend, divided
- 8 eggs
- 3/4 cup water
- Preheat oven to 400°F.
- Spray coat 9- to 10-inch baking dish. Place peppers, mushrooms, olives and green onions in baking dish. Sprinkle seasoning over Alaska Surimi Seafood; stir to coat. Add surimi and 3/4 cup cheese to baking dish. Blend eggs and water; pour over surimi. Top with remaining 1/4 cup cheese.
- Bake 18 to 20 minutes, until puffed and center is firm.
Calories: 324g Total Fat: 19g
Cholesterol: 374mg Protein: 25g
Carbohydrates: 14g Sodium: 1171mg
Servings: 4 to 6
- 2 bottles (8 ounces each) clam juice
- 1 can (14.5 ounces) organic
- tomatoes with basil and garlic
- 1 can (4 ounces) chopped green chiles
- 2 teaspoons Thai red curry paste, or to taste
- 1 tablespoon grated fresh ginger
- 1 tablespoon brown sugar
- 1-1/2 tablespoons fish sauce, or to taste
- 1 can (14 ounces) regular or light coconut milk
- 1-1/2 pounds Alaska Pollock fillets, fresh, thawed or frozen
- 2 tablespoons grapeseed oil
- 1/2 cup chopped fresh basil leaves
- In Dutch oven, combine first 7 ingredients. Simmer covered 15 minutes. Stir in coconut milk and continue to simmer but do not boil.
- Meanwhile, preheat broiler oven to 450°F. Rinse any ice glaze from frozen Alaska Pollock under cold water; pat dry with paper towel. Brush both sides of fillets with oil and place in baking pan. Broil 4 to 5 inches from heating element until opaque, about 5 to 6 minutes for frozen Alaska Pollock or 3 to 4 minutes for fresh/thawed fish. Cook just until fish is opaque throughout.
- Remove fillets from pan and break into large chunks. Stir into stew; bring to a simmer. Sprinkle with basil leaves and serve piping hot.
Calories: 241g Total Fat: 10g
Cholesterol: 83mg Protein: 25g
Carbohydrates: 10g Sodium: 839mg