Smash Burger Tacos
- Suitable for diets:
- Gluten Free
Why Diabetes Friendly?
Lean Protein:
Choosing lean ground beef, turkey, or chicken provides a good source of protein without excessive saturated fat.
Low-Glycemic Tortillas:
Opting for soft corn or whole wheat tortillas with a lower glycemic index can help manage blood sugar levels.
Fresh Vegetables:
Toppings like lettuce, tomatoes, onions, and cilantro add fiber and essential nutrients, contributing to a well-balanced meal.
Portion Control:
Tacos allow for easy portion control, and the use of smaller tortillas can further help manage carbohydrate intake.
Ingredients
- meat (lean, ground ) 1 lb
- garlic powder 1 tsp
- onion powder 1 tsp
- paprika ½ tsp
- salt ¼ tsp
- pepper ¼ tsp
- olive oil 1 tbsp
- tortilla (small, corn ) 12
- cheddar cheese (shredded) ¼ cup
- lettuce (shredded) 1 cup
- tomato (sliced) 1
- avocado (sliced) 1
- red onion (sliced) ½ cup
- Greek yogurt ¼ cup
- hot sauce 2 tsp
Cooking Tips
Choose Lean Ground Beef:
Opt for lean ground beef to reduce saturated fat content. You can also use ground turkey or chicken for a lighter option.
Smash Technique:
When forming the burger patties, use a smash technique by pressing the meat onto the hot griddle or skillet with a spatula to create a thin, crispy edge.
Use a Hot Surface:
Preheat the cooking surface (griddle or skillet) to a high temperature to achieve a quick sear on the burgers for that characteristic smash burger crust.
Soft Tortillas:
Choose soft corn or whole wheat tortillas for a diabetes-friendly option.
Instructions
- In a mixing bowl, combine ground meat with garlic powder, onion powder, paprika, salt, and pepper.1 lb meat, 1 tsp garlic powder, 1 tsp onion powder, ½ tsp paprika, ¼ tsp salt, ¼ tsp pepper
- Divide the ground meat into small portions, about 2-ounce balls. Press each ball into one side of a tortilla until the face of the tortilla is mostly covered.
- Heat a cast-iron skillet or non-stick pan over medium-high heat. Brush the meat side of each tortilla lightly with olive oil and place it meat-side down on the skillet.1 tbsp olive oil, 12 tortilla
- Use a spatula to firmly press the tortilla into the skillet. Cook for about 3-4 minutes or until the tortilla starts to crisp up.
- Flip each tortilla so that they are meat-side up, and sprinkle with ½ tablespoon of shredded cheese. Once cheese is fully melted, remove tortilla from the skillet and set aside.¼ cup cheddar cheese
- Top each smash burger patty with shredded lettuce, sliced tomatoes, sliced red onion, and sliced avocado. Using a spoon or a piping bag, drizzle the spicy yogurt sauce on top of each taco and garnish with cilantro.1 cup lettuce, 1 tomato, 1 avocado, ½ cup red onion, ¼ cup Greek yogurt, 2 tsp hot sauce
- Fold the tortillas over the burger and toppings to create tacos. Serve and enjoy!
FAQ
Can I use ground turkey or chicken instead of beef?
Absolutely! Ground turkey or chicken works well for a leaner option with a slightly different flavor profile.
How do I prevent the burgers from sticking to the griddle?
Make sure the griddle or skillet is well-oiled before placing the burger patties. This helps prevent sticking and promotes a nice sear.
What sides go well with smash burger tacos?
Serve with sides like a simple green salad, sliced avocado, or a light slaw to complement the flavors.
Can I make this recipe ahead of time?
While it's best to assemble the tacos just before serving, you can prepare the ingredients in advance and quickly heat the burger patties before serving.
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