In a skillet over medium heat, sauté the onion in about ½ tablespoon olive oil until soft and slightly browned.
Next, add the beef to the pan and sauté until cooked through. Drain out and dispose of fat.
Turn the heat to low and add in the lentils, taco seasoning and water. Sauté the mixture until all combined and the water is cooked out.
Serve immediately in your favorite taco dish. Leftovers will keep in the fridge for up to 3 days.
Do you have tacos or meatballs on your menu this week? If so, think about adding in some “meat extenders” to increase nutrient content of the dish and also make your money go a little further. Furthermore, meat extenders can help add moisture into the meat, making lean meat more appetizing. They can be added into ground beef, pork, chicken, and turkey.
When you think of meat extenders or fillers you may think of bread crumbs or textured vegetable protein (a common byproduct from soybeans). Continue reading to discover more about other meat extenders.
Lentils—use brown lentils, which are similar in color and texture to cooked ground meat. By mixing raw ground meat with cooked lentils in a ratio of 3:1 or 2:1, you can boost your dish’s protein, iron, fiber and folate content. Lentils can also be pureed or pulsed in a food processor to act as a binder, in place of egg or breadcrumbs.
Beans—these can act as a meat extender, but also as a binder when pureed in a small amount of the starch-rich canned bean brine. Pair darker beans with ground beef, and lighter beans with ground chicken or turkey.
Vegetables—if you have vegetables in the fridge that need to be used up, mix them with ground meat. Chopped up or grated vegetables such as zucchini, winter squash, eggplant, and carrots can boost the flavor and nutrition profile of many different meat dishes.
Mushrooms—adding chopped mushrooms to meat increases it’s B vitamins, vitamin D, and dietary fiber. A 1:1 ratio usually works well, i.e. 8 ounces of raw mushrooms to 8 ounces of raw meat. Sautéing or roasting the mushrooms before mixing in with the ground meat can enhance the flavor.
Whole grains—Oats, bulgur, quinoa, or any other whole grains you may have in your pantry can add volume and fiber to meat. Usually ¾ cup to 1 cup of whole grains per 1 pound of meat is a good combination.
Ingredients
Directions
In a skillet over medium heat, sauté the onion in about ½ tablespoon olive oil until soft and slightly browned.
Next, add the beef to the pan and sauté until cooked through. Drain out and dispose of fat.
Turn the heat to low and add in the lentils, taco seasoning and water. Sauté the mixture until all combined and the water is cooked out.
Serve immediately in your favorite taco dish. Leftovers will keep in the fridge for up to 3 days.