Ground Turkey & Black Bean Tacos

Low Carb Tortilla: These have modified wheat starches to boost the fiber content of each tortilla and help keep them lower in net carbs than regular tortillas. These also have vital wheat gluten to help boost the protein content as well. 

Serving size - 2 fajita sized tortillas

Whole Wheat Tortilla: Traditional wheat flour tortillas that are still a decent source of fiber and that also have vital wheat gluten to help boost the protein content. 

Serving size - 1 fajita sized tortilla

*This recipe uses two different types of tortillas to keep fiber content within acceptable limits. 

Ground Turkey: Over 90% protein by calories, a lean ground turkey is a good source of protein. It is lower in fat and calories than other meats. It is also a good source of vitamin B12 and selenium. 

Substitutes: Ground beef, ground chicken.

Serving size - 3 oz

Black Beans: Another superfood, these are an excellent source of fiber and protein. Black beans are also a good source of many vitamins and minerals like folate, iron, and copper. 

Substitutes: Any other bean. 

Serving size - 1/3 cup 

Green Pepper:  Adds a delicious flavor, but more importantly peppers add fiber, vitamin C, and a trivial amount of water. 

Substitutes: Any other pepper. 

Serving size - Half of a ¼ cup 

Onion:  Adds a delicious flavor, and is very low calorie. 

Substitutes: Any other type of onion.   

Serving size - Half of a ¼ cup 

Homemade Protein Sour Cream:  Plain unflavored Greek yogurt and a little bit of lime juice. This is much lower in fat and calories than regular sour cream, higher in protein and other vitamin and minerals such as vitamin B12, and phosphorus. 

Substitutes: Can use cottage cheese in place of the Greek yogurt. 

Serving size - 3 oz Greek yogurt and 1 tsp lime juice

Directions

1. Heat a nonstick skillet over medium heat. Add the diced onion and green pepper and cook for 3 to 4 minutes until softened and fragrant.

2. Add the ground turkey to the skillet. Break it apart while cooking until fully browned and cooked through, about 5 to 7 minutes.

3. Stir in the black beans and seasonings of choice. Cook for another 2 to 3 minutes until everything is heated evenly.

4. In a small bowl, mix the plain Greek yogurt with lime juice to create the homemade protein sour cream.

5. Warm the tortillas in a dry skillet or microwave for 10 to 15 seconds.

6. Assemble the tacos by dividing the turkey and black bean mixture between the tortillas.

7. Top with the protein sour cream and any optional toppings like salsa or cilantro.

8. Serve warm and enjoy!

Calories: 399

Macronutrients: 42g protein, 30g net carbs, 8g fat

Fiber: 30g 

Sodium: 754mg

Power Nutrients of this Meal:

Fiber: Aids with digestion/constipation, helps to regulate blood sugar by preventing large spikes, will keep you full longer after eating, and soluble fiber, found in oats, can even reduce LDL cholesterol levels. 

Protein: The building blocks of our bodies. Protein has the ability to satiate you longer, making it important to get adequate amounts of protein at each meal. Protein is also important for muscle building and muscle retention, especially while in a calorie deficit. 

Iron: Important for oxygen transport, preventing iron deficiency anemia, and muscle function. A serving of this contains 46% of the recommended daily amount of iron.