Beef Tacos

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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 tacos! Note: For the Infant Mix stage use thawed frozen spinach instead of lettuce.

Watch the full COOK-ALONG VIDEO or the quick 1-MINUTE VIDEO

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Ingredients

Scale

1 lb (500 g) Lean Ground Beef

2 tbsp (30 mL) Tex-Mex seasoning (see note below)

1 small onion, diced

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

1/2 cup (125 mL) EACH shredded Cheddar cheese, sour cream and salsa or diced ripe avocado or guacamole


Instructions

1. 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 onions and Tex-Mex seasoning; cook, stirring, for 3 to 5 minutes or until onion is tender.

2. 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, and salsa or avacado or guacamole.


Notes

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, 1/2 tsp (2 mL) EACH garlic powder, dried oregano leaves. Store in a sealed container for up to 6 months.

Baby/Toddler Fast Adapt

Basic Guidelines:

• Prepare foods without adding salt

• Cook beef to 160ºF (71ºC)

• Before serving, heat up all baby food until hot, then cool to lukewarm

Infant Mix: Combine 1/4 cup (60 mL) each cooked Tex-Mex beef mixture and beans, 1/2 tortilla*, torn into pieces, 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; process for about 1 minute or until smooth. 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.

*To concentrate the protein and iron in the Mix, the addition of tortilla can be optional.

Chunky Mash: Combine 1/4 cup (60 mL) each cooked Tex-Mex beef mixture and beans, 1/2 tortilla*, 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 and mix together. 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.

*To concentrate the protein and iron in the Mash, the addition of tortilla can be optional.

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.

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