Taco night is often the Tuesday special at Canadian tables. Perhaps because this dish gets everyone involved in customizing dinner. If you're introducing your baby to solids around the six-month mark, read on for ideas on how you can introduce your baby to foods the whole family already loves—like these 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 for Beef Tacos
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 for Beef Tacos
- 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 and Toddler Fast Adapt
Guiding principles
- Prepare recipe without adding salt except for the 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.
