Diabetes Forecast

Mushroom and Onion Tacos

Per Serving

Mushroom and Onion Tacos

Makes: 6
Serving Size: 1 taco
Calories 100
Fat 2.5 g
Saturated Fat 0.4 g
Carbohydrate 18 g
Fiber 2 g
Sugars 3 g
Cholesterol 0 mg
Sodium 70 mg
Potassium 275 mg
Protein 3 g
Phosphorus 135 mg
Choices: Starch 1, Vegetable 1
  • Makes: 6
  • Serving Size: 1 taco
  • Preparation Time: 15 minutes
  • Cooking Time: 10 minutes


2 tsp. olive oil
1/2 large red onion, thinly sliced
1 small jalapeƱo pepper, seeded and minced
3 large portobello mushrooms, stems removed, caps wiped clean, and thinly sliced
6 (6-inch-diameter) corn tortillas
2 tsp. hot or mild chili powder
1 tsp. ground cumin
1/2 tsp. dried oregano
1/4 tsp. sugar
1/8 tsp. cayenne pepper
1/8 tsp. kosher salt
1/8 tsp. ground black pepper
1cupfinely shredded green cabbage
1/4cupfat-free sour cream
1Tbsp.finely chopped cilantro


  1. Preheat the oven to 350 degrees. In a large skillet, heat the oil over medium-high heat. Add the onion and sauté for 3 minutes. Add the jalapeño pepper and sauté for 30 seconds. Add the mushrooms and sauté until they are soft.
  2. Meanwhile, wrap the corn tortillas in a square of aluminum foil and fold the edges to seal. Heat the tortillas in the oven for about 5 minutes, until warmed through.
  3. In a small prep bowl, combine the chili powder, cumin, oregano, sugar, cayenne pepper, salt, and black pepper. Add the spice mixture to the onion-mushroom mixture and sauté for 1 minute. Add the water and simmer on low heat for 1 minute.
  4. To serve, fill each warm tortilla with some of the onion-mushroom mixture. Divide the shredded cabbage, sour cream, and cilantro among the tacos.

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