Janice Newell Bissex, MS, RD and Liz Weiss, MS, RD, Co-authors, The Moms' Guide to Meal Makeovers
The Meal Makeover Moms have created a series of online videos featuring cooking demonstrations and mealtime/pantry tips. Discover easy ways to improve your family's diet by watching more of their how-to videos.
12 taco shells
1 tablespoon canola oil
1 pound fresh or frozen medium cooked shrimp, thawed
1 teaspoon ground cumin
1/2 teaspoon garlic powder
1/4 teaspoon chili powder
One 15 1/2-ounce can black beans, drained and rinsed
1 1/2 cups frozen corn kernels, thawed
1 cup mild salsa
One 8-ounce can crushed pineapple, very well drained
1 cup preshredded reduced-fat Cheddar cheese
Optional Toppings:
1 avocado, peeled, pitted, and sliced, 1 tomato, chopped, 1/2 cup reduced-fat sour cream, 1 cup shredded lettuce
Preheat the oven to 350°F. Bake the taco shells according to package directions.
While the shells are baking, heat the oil in a large nonstick skillet over medium-high heat. Add the shrimp, cumin, garlic powder, and chili powder and cook about 1 minute.
Add the beans, corn, salsa, and pineapple and heat through, about 2 minutes. Add the cheese and heat until melted.
Place about 1/3 cup of the shrimp filling into each of 12 taco shells using a slotted spoon to remove any excess liquid. Serve with optional toppings.
Tip: Use a soft flour tortilla if your children find hard taco shells difficult to bite into.
Nutrition Information per Serving: 390 calories, 13g fat (3g saturated fat, 0.5g omega-3 fat), 620mg sodium, 42g carbohydrates, 6g fiber, 27g protein, 20% vitamin C, 20% calcium, 20% iron
Kitchen Notes
• Even though shrimp contains more cholesterol than many other fish, it is very low in saturated fat, the type that can raise blood cholesterol and increase the risk of heart disease. So don’t worry about eating shrimp because it is good for you!
• Shrimp is a good source of heart-healthy omega-3 fats. Omega-3s can lower blood pressure, triglyceride levels, inhibit blood clots, and raise the good HDL cholesterol. Four ounces of shrimp contain 400mg omega-3 fats – about 1/3 the recommended daily requirement.
• Most children and adults don’t get enough fiber in their diets. Kids need 19 to 25 grams a day while teens and adults need 25 to 38 grams. Beans are an excellent source of fiber (1/4 cup canned black beans has over 3 grams). Other good sources are whole grains, fruits, vegetables, and nuts.
