Lean Beef Smash Tacos

This Mexican-American dinner recipe combines authentic flavors with modern cooking techniques. Ready in 25 minutes, serves 4 people. Serve immediately while warm, topped with generous amounts of fresh shredded lettuce, diced tomatoes, and avocado slices. Pair with a side of black bean and …

Cuisine: Mexican-American Type: Dinner Time: 25 min Servings: 4 Calories: 576 per serving
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Nutrition Information

Each serving contains approximately 576 calories and 42.0g of protein. Macronutrients include 48.0g carbohydrates and 24.0g fats per serving.

Per Serving

Calories
576
Protein
42.0g
Carbohydrates
48.0g
Fats
24.0g

Total

Calories
2304
Protein
168.0g
Carbohydrates
192.0g
Fats
96.0g

Ingredients

This recipe requires 15 ingredients. All ingredients are commonly available at grocery stores.

  • 1.0 lb Extra Lean Ground Beef (96% Lean)
    raw, 96% lean / 4% fat
  • 8.0 whole Whole Wheat Tortillas
    small taco size (approx 6-inch)
  • 1.0 tbsp Chili Powder
    mild blend
  • 1.0 tsp Ground Cumin
    dried
  • 1.0 tsp Garlic Powder
    granulated
  • 1.0 tsp Onion Powder
    dried
  • 1.0 cup Reduced Fat Sharp Cheddar Cheese
    freshly shredded
  • 2.0 cups Romaine Lettuce
    washed and shredded thinly
  • 2.0 whole Roma Tomatoes
    diced small
  • 1.0 whole Avocado
    pitted and sliced
  • 0.5 cup Non-Fat Plain Greek Yogurt
    unsweetened, substitute for sour cream
  • 1.0 whole Lime
    cut into wedges
  • 1.0 tsp Olive Oil
    for wiping skillet
  • 0.5 tsp Sea Salt
    fine grain
  • 0.25 tsp Black Pepper
    ground

Instructions

Follow these 3 steps to prepare this dish. Each step includes detailed instructions for best results.

1. Fresh Produce Mise en Place

  1. Wash romaine lettuce, tomatoes, avocado, and lime under cool running water and pat dry.
  2. Stack romaine leaves and slice thinly into ribbons (chiffonade) to yield 2 cups (480 ml).
  3. Dice the 2 Roma tomatoes into small cubes.
  4. Cut the lime into wedges and set aside.
  5. Slice the avocado, remove the pit, and scoop out slices.

2. Spice Blend & Meat Preparation

  1. In a small bowl, combine 1 tbsp chili powder, 1 tsp cumin, 1 tsp garlic powder, 1 tsp onion powder, 0.5 tsp sea salt, and 0.25 tsp black pepper.
  2. Divide 1 lb (454 g) of extra lean ground beef into 8 equal portions, approximately 2 oz (56 g) each.
  3. Press one beef portion firmly onto one side of each whole wheat tortilla, spreading the meat into a very thin, even layer that reaches the edges.
  4. Evenly sprinkle the prepared spice blend over the raw meat layer on each tortilla.

3. Searing & Cooking

  1. Preheat a large cast-iron skillet or griddle over medium-high heat and brush lightly with 1 tsp olive oil.
  2. Working in batches (2-3 at a time), place tortillas meat-side down into the hot skillet. Press down firmly with a spatula to ensure full contact.
  3. Sear undisturbed for about 2-3 minutes until the beef is deeply browned and crispy.
  4. Flip the tortillas over. Immediately distribute 1 cup (240 ml) of shredded cheddar cheese evenly across the cooked meat sides of the tacos.
  5. Cover the pan with a lid or baking sheet for 60 seconds to melt the cheese and crisp the bottom of the tortillas.
  6. Transfer cooked tacos to a plate and repeat the searing and melting process for the remaining batches.

Plating

  1. Place two warm tacos flat on a clean plate, ensuring the beef and melted cheese side is facing up.
  2. Pile the shredded Romaine lettuce and diced Roma tomatoes generously down the center of each taco to add height and vibrant color.
  3. Fan the avocado slices neatly over the bed of fresh vegetables.
  4. Add a dollop of non-fat Greek yogurt on top of the avocado to contrast with the spiced beef.
  5. Place a fresh lime wedge on the side of the plate, ready to be squeezed over the taco just before eating.

Family Beverage

Sparkling water with fresh lime juice and mint leaves or a homemade cucumber agua fresca with no added sugar

Alcohol Beverage

Chilled Sauvignon Blanc or a light Mexican lager with a lime wedge

Serving Suggestions

Serve immediately while warm, topped with generous amounts of fresh shredded lettuce, diced tomatoes, and avocado slices. Pair with a side of black bean and corn salad or cilantro-lime cauliflower rice for a complete nutrient-dense meal.

Notes

Use a heavy bottomed pan or cast-iron skillet to achieve a crispy sear on the meat without excessive oil. Pressing the meat firmly ensures it adheres to the tortilla and cooks quickly. Using extra lean beef and whole grain tortillas significantly increases the fiber and protein profile while reducing saturated fats.

Storage

Separate the fresh toppings (lettuce, tomatoes, avocado, yogurt) from the cooked tacos to prevent sogginess. Place the cooked beef-and-tortilla units in an airtight container, using parchment paper between layers if stacking. Store in the refrigerator for up to 3 days. Keep the cut vegetables and yogurt in their own sealed containers to maintain their crunch and freshness.

Freezing

Freeze the cooked beef-and-tortilla bases without any fresh toppings. Stack the cooled tacos with sheets of parchment paper between them to prevent sticking, then wrap tightly or place in a heavy-duty freezer bag. Freeze for up to 3 months. For best results, thaw overnight in the refrigerator before reheating in a hot skillet to re-crisp the tortilla.

Dietary Information

Allergen information: This recipe contains or may contain the following allergens: wheat, gluten, milk, dairy. Always check ingredient labels if you have severe allergies.

Dietary considerations: Consult the nutrition information above for detailed macronutrient breakdown. This recipe can be modified to accommodate various dietary preferences.

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