* Without cheese, this meal is lactose free. Lactose free cheese is available, although expensive. Depending on your level of lactose intolerance, you may be able to have a few shreds of cheese on a taco. Gluten free corn hard shells are best, as corn soft shells tend to fall apart and not fold well.
Tacos are a college student and early workforce mainstay. At the once price of three for $1.00, they were a great deal, except when you received an empty shell. Although you can't guarantee restaurant bought are 100% gluten free, due to potential contamination issues, tacos are one of the few fast food options for traveling. Other restaurants are more likely to give a hassle and not understand that no bread means no bread. I can eat while traveling once again! Home cooked tacos take enjoy fresh garden produce such as tomatoes, lettuce, and onions. Spices can also be easily controlled.
Pre Cook Preparation:
Marinate: While cooking
A. Timer set to thaw meat for about 2 hours
B. Timer set to the time to begin preparation prior to cooking
C. Stay with meal to stir frequently
Meal Adaptations:
Physical Accommodations:
Buy washed and previously sliced cheese, tomatoes, and lettuce
Sit on a stool while preparing the meal
Visual Accommodations:
Colored chopping boards
Potential Food Allergy or Intolerance:
Beef
Chicken
Mushrooms
Onions
Pepper
Soft Taco Shells (gluten)
Spices
Tomatoes
Turkey
Meatless Preparation Avoid:
Beef
Chicken
Turkey
Substitute with: ________________
Utensils:
Bowls for chopped items
Chopping board
Fork
Paring knife
Spoon
Wooden spoon
Pan: 8 inch frying pan
Ingredients:
Meat: Choose 2 pounds of:
Beef burger, or
Turkey burger
Vegetables:
6 ounces of chopped lettuce
4 ounces of chopped mushrooms
6 ounces of chopped onions
15 ounces of refried beans
6 ounces of chopped tomatoes
Other ingredients:
Dash of salt
Spices such as pepper to taste
Taco shells
Optional:
Cheese
Preparation time: 15 minutes
Preparation:
Vegetables:
1. Chop:
Lettuce
Mushrooms
Onions
Tomatoes
2. Store in serving bowls in the fridge until meal is ready.
Beans on stove:
1. Heat refried beans on medium heat.
2. Stir every 10 minutes, and turn down 1/3 heat each time.
Total cook time: 30 minutes
Meat:
1. Brown burger in an 8 inch frying pan on medium heat.
2. Drain the burger.
3. Add burger back to the 8 inch frying pan.
4. Add 1 cup water.
5. Add 1 gluten free taco seasoning packet. (1/3 might be enough).
6. Stir and simmer until most of the liquid cooks out.
Combine:
1. Set table with all ingredients.
2. Build a taco salad.
Cook Temperature: Medium to low heat
Cook Time: 45 minutes
Servings: 8 to 10 tacos
Storage Solutions: Square containers in individual servings with or without vegetables
Counter safe: 30 minutes to an hour to cool enough to place in the fridge or freezer
Fridge safe: 3 to 4 days * Per FDA Storage Chart link in Resources
Freezer safe: 2 to 3 months * Per FDA Storage Chart link in Resources
Reheat Instructions:
Microwave: Time and temp may vary.
1. Place in a microwave safe dish (not plastic).
2. Heat until food is fully hot and reaches a safe temperature.
3. Minimum 2 minutes.
Add your microwave time here: _____________.
Stove Top: Time and Temp may vary.
1. Place food in frying pan.
2. Add enough water to almost cover food.
3. Stir frequently while food heats, until thoroughly warm, about 10 minutes.
Add your stove time here: _____________.
Oven Directions: Time and Temp may vary.
1. Place in oven safe pan.
2. Add a little water.
3. Heat until thoroughly warm, about 20 minutes.
Add your oven time here: _____________.
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