Crunchy Beef Tacos

• 100 g (4 small tortillas) Corn tortillas
• 5 g Vegetable oil spray (1 tsp)
• 170 g raw Lean ground beef (95%) (6.0 oz raw)
• 30 g raw Onion (1.1 oz raw)
• 4 g raw (1½ cloves) Garlic
• 2 g Chili powder (¾ tsp)
• 1.2 g Ground cumin (½ tsp)
• 1 g Paprika (½ tsp)
• 1 g Salt (⅛ tsp)
• 30 g Tomato sauce (1.1 oz)
• 30 g Water (2 tbsp)
• 40 g raw Shredded romaine (1.4 oz raw)
• 60 g raw Tomato (2.1 oz raw)
• 30 g Reduced-fat cheddar, grated (1.1 oz)
• 40 g Nonfat Greek yogurt (2¾ tbsp)
• 40 g Salsa (1.4 oz)

You'll need: Oven, Baking sheet, Nonstick pan, Wooden spoon, Foil (optional).

Method

1. Crisp the shells

   Heat the oven to 200°C (400°F). Spray both sides of the tortillas with the oil. Drape each one over two bars of the oven rack so it forms a taco shape, with a baking sheet on the shelf below. Bake for 6–8 minutes, until crisp and golden.

   Roll a ball of foil between the rack bars if the tortillas won't hold their shape.

2. Cook the taco beef

   Brown the beef with the chopped onion in the dry nonstick pan over medium-high heat for 5–6 minutes, breaking it up. Add the grated garlic, chili powder, cumin, paprika, salt, tomato sauce and water. Simmer for 3–4 minutes, until thick and the beef is 71°C (160°F) in the middle.

   Add the water with the spices. It carries the flavor through every crumb.

3. Fill the shells

   Spoon the beef into the shells. Top with the romaine, diced tomato, cheddar, a spoonful of yogurt and the salsa. Eat right away.

   Cheese goes on the hot beef so it melts a little before the cold toppings.

Swaps

• Lean ground beef (95%) → Ground turkey, same weightA touch leaner and milder; add a pinch more cumin.
• Corn tortillas → Store-bought crunchy taco shellsFaster; check labels for added fat.