Taco night is often the ‘Tuesday’ special at Canadian tables. Perhaps this dish is popular since it gets everyone involved in customizing dinner. If you are introducing your baby to solids around the 6-month mark, read on for ideas on how you can introduce your baby to foods the whole family already loves – like beef tacos! Note: For the Puréed Texture stage use thawed frozen spinach instead of lettuce.
Prep time: 15 minutes
Cook time: 11 minutes
Makes 8 small tacos
Ingredients:
1 lb (500 g) Lean Ground Beef
1 small onion, diced
2 tbsp (30 mL) no-sodiumTex-Mex seasoning*
8 small (6-inch/15 cm) whole wheat flour tortillas
1 cup (250 mL) drained and rinsed canned black beans
1 cup (250 mL) shredded lettuce or thawed frozen chopped spinach
1 cup (250mL) diced tomatoes
½ cup (125 mL) EACH shredded Cheddar cheese, sour cream, salsa and diced ripe avocado or guacamole
Instructions:
- Cook ground beef over medium-high heat in a large skillet, stirring often and using the back of a spoon to break up meat into small chunks, for 8 minutes or until browned. Stir in onion and Tex-Mex seasoning; cook, stirring, for 3 to 5 minutes or until onion is tender.
- To serve for Baby/Toddler, see modified textures (below). For the rest of the family, serve as a “make your own meal” with tortillas, beans, lettuce, tomatoes, Cheddar cheese, sour cream, salsa and avocado or guacamole.
*Tip: Look for a no-sodium version of Tex-Mex seasoning in the spice section at the grocery store or make your own: 1 tsp (5 mL) EACH chili powder, ground cumin, ground coriander, paprika, ½ tsp (2 mL) EACH garlic powder and dried oregano leaves. Store in a sealed container for up to 6 months.
Per serving (1 taco): 320 Calories, 20 g Protein, 14 g Fat, 28 g Carbohydrate, 500 mg Sodium
%DV: Iron 17% (Good Source), Zinc 36% (Excellent Source), Vitamin B12 50% (Excellent Source)
Baby/Toddler Fast Adapt
Guiding principles
- Prepare recipe without adding salt except for Toddler stage
- Cook beef to 160°F (71°C)
- Before serving, heat up all baby food until hot, then cool to lukewarm
Puréed Texture
Combine ¼ cup (60 mL) each cooked Tex-Mex beef mixture and beans, 2 tbsp (30 mL) each thawed frozen spinach and diced tomatoes and 1 tbsp (15 mL) each salsa and water in a small food processor; blend for about 1 minute or until you reach a consistency that suits your baby, adding water, breastmilk or formula if necessary. Tip: This mixture may make more than enough for one meal. Any extra that has not been offered to baby can be covered and stored in the fridge for up to 3 days.
Chunky Mash
Combine ¼ cup (60 mL) each cooked Tex-Mex beef mixture and beans, 2 tbsp (30 mL) each frozen spinach, diced tomatoes and water and 1 tbsp (15 mL) each sour cream and salsa in a serving bowl. Use two knives to chop ingredients into smaller pieces until you reach a consistency that suits your baby’s ability, adding water, breastmilk or formula if necessary.
Tip: This mixture may make more than enough for one meal. Any extra that has not been offered to baby can be covered and stored in the fridge for up to 3 days.
Toddler Finger Foods
Arrange cooked Tex-Mex beef mixture, beans, tortilla, torn into pieces, tomatoes, cheese, sour cream and salsa on a plate. Offer utensils. Optional: mix salsa and sour cream together and offer as a dip.
