Recipe for Health: Cajun Beef Mushroom Tacos

More nutrition in tacos for less calories.
By Matthew Kadey, MS, RD

You may have noticed that mushrooms of all types are having a bit of a moment as people learn more about their nutritional virtues. And here is more news that will only help fuel the ’shroom boom: Writing in Food Science & Nutrition, a pair of researchers found that adding a daily 84-gram serving (about half a cup) of mushrooms—portabella, cremini, white or oyster—to a typical diet can boost intake levels of fiber, potassium, selenium, copper, phosphorus, riboflavin, niacin and zinc in adolescents and adults without affecting calories, carbohydrates, sodium or fat. The findings also revealed that the consumption of mushrooms exposed to ultraviolet light can provide a daily hit of much-needed vitamin D. Time to welcome fungi into taco night with these Cajun beef mushroom tacos!

  • 1/2 lb cremini or white (button) mushrooms, finely chopped
  • 1/2 lb lean ground beef
  • 2 t Cajun or Creole seasoning
  • 1 T canola oil
  • ¼ t salt
  • 8 small corn tortillas, warmed
  • 3/4 c sour cream or plain Greek yogurt
  • 1 small avocado
  • juice of 1 lime
  • 1 large carrot, shredded
  • 2 scallions, thinly sliced

In a large bowl, combine mushrooms, beef, seasoning and salt. Heat oil in a large skillet over medium heat. Add mushroom-beef mixture and cook until cooked through, breaking up the meat into small pieces as it cooks. Blend together sour cream or yogurt, avocado, lime juice, and a pinch of salt until smooth. Divide mushroom mixture among tortillas and top with carrots, scallions and dollops of avocado cream. Makes four servings of tacos.

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