Navajo taco … still piled high, but a third leaner - recipes - Sunset Classics: Lighting Up

Sunset, July, 1991

In keeping with the worthy goal of eating well but lighter, we've modified our popular recipe for Navajo tacos (August 1988, page 54) to trim fat but retain the wholesome flavors and satisfying bulk.

The fried taco shell is now baked or pan toasted. Braise-deglazing gives the chili rich flavor. Yogurt replaces sour cream, and salsa is naturally low in calories.

Lightened-up Navajo Tacos
     Taco shells (recipe follows)
 1/2 cup shredded cheddar cheese
     Chili beans (recipe follows)
 1/2 pound iceberg lettuce, finely
        shredded (about 4 cups)
     Fresh salsa (recipe follows)
 1/2 cup unflavored nonfat yogurt
Lay 1 taco shell on each of 6 dinner
plates. Top equally with cheese, chili, and
lettuce. Spoon 1/4 cup salsa and 1 tablespoon
yogurt onto each taco; add remaining
salsa and yogurt to taste. Serves 6.
Per revised serving: 525 cal.; 33 g protein;
16 g fat (5.6g sat.); 62 g carbo.; 458 mg sodium;
70 mg chol.
  Per original serving. 815 cal.; 43 g protein;
42gfat(18g sat.);65g carbo.; 1,112mg
sodium, 106mg chol.
  Taco shells. Mix 2 cups all-purpose flour,
1/2 cup instant nonfat dry milk, and 1
tablespoon baking powder. Add 2 tablespoons
shortening. Rub with fingers into
coarse crumbs. Add 3/4 cup water and stir
with a fork until dough clings together.
Knead on a well-floured board until
dough feels smooth, 2 to 3 minutes. Divide
into 6 equal portions; cover with plastic
wrap. Shape 1 portion into a ball, then
roll or pat it on a floured board to make a
6- to 7-inch round. Cover with plastic
wrap; repeat to shape remaining dough.
For crisp shells, place rounds on 2 lightly
greased baking sheets (12- by 15-in. size).
Bake in a 450' oven until puffed and
browned, about 12 minutes.
  For soft shells, place an 8- to 10-inch
nonstick frying pan over medium heat.
When pan is hot enough to make a drop of
water sizzle, lay 1 dough round in pan.
Cook until speckled brown on bottom,
about 1 1/2 minutes. Turn over and cook
until bottom is speckled brown, 1 to 1 1/2
minutes longer. Transfer to a platter and
keep warm in a 150' to 200' oven. Repeat
until all are cooked.
  Use shells warm. If made ahead, let cool,
then wrap airtight. Store at room temperature
up until next day. To reheat, lay in a
single layer on baking sheets; bake in a
375' oven until hot, about 5 minutes.
Chili beans. Sort and discard debris from
1 cup dry Great Northern beans or pinto
beans; rinse well. Place beans and 1 quart
water in a 3- to 4-quart pan over high
heat; bring to a boil. Cook, uncovered, for
10 minutes. Remove from heat, cover, and
let stand 1 hour. Drain beans; set aside.
Into pan on medium heat, crumble 1
pound ground turkey breast; add 1 large
onion, chopped. Cover tightly and simmer
until meat and onions exude juices, 15 to
20 minutes; stir occasionally. Uncover
and boil over high beat, stirring often,
until liquid evaporates and browned bits
stick to pan. Stir in 1/4   cup water, scraping
to release browned bits. Boil, stirring often,
until liquid is gone and browned bits
stick. Add  1/4 cup water and repeat.
Add 3 cups regular-strength chicken broth
to pan; stir to free browned bits. Add
beans; I tablespoon chili powder; 2 cloves
garlic, pressed or minced; and 2 teaspoons
each ground cumin, dry oregano leaves,
and dry basil leaves. Bring to a boil over
high heat. Cover; simmer until beans are
tender to bite, I 1/2 to 2 hours. Boil, uncovered,
on high heat until reduced to 4 cups,
5 to 7 minutes; stir often. Use; or cool,
cover, and chill up to 3 days. To reheat,
stir often over medium heat until simmering.
Add salt to taste.

Fresh salsa. Mix 1 pound cored and chopped Roma-type tomatoes, 1/2 cup minced cilantro (coriander), 4 minced green onions, 1/4 cup lime juice, and 1 or 2 (to taste) minced fresh jalapeno chilies. Makes about 3 cups. Per cup: 10cal.; 0.5g protein; 0. 1 g fat(Og sat.);2.4g carbo.;4.3mg sodium; Omg chol.