Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

This recipe contains cheese and some of those who are lactose intolerant may be able to tolerate it.

This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.


"Even the most resourceful housewife cannot create miracles from a riceless pantry."
-Chinese Proverb

The refrigerator light goes on...

The idea of Dr. Gourmet Pantry Meals™ is that you'll have items in your pantry or 'fridge that can be quickly put together for a great meal. Use recipes such as these tacos as a guide. If you have an onion, it's easy to dice it and add to the tomatoes instead of the corn, for instance. Have some fresh lettuce or cilantro on hand? That'll go well also. The key is to have the fundamentals in the house that you can use to make a quick healthy meal.

Do keep in mind that many of the most popular taco shells on the market, including Old El Paso, still contain trans fats (amazing in this day and age). Check the package and purchase only those that don't have any trans fats. Brands I have seen without trans fats include Taco Bell (made by Kraft) and Casa Fiesta.


Pantry Meals: Quick Tacos - Low Sodium Version

Servings: 2 | Serving size: 3 tacos

Cooking Time: 30 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8.

The filling for the tacos will keep well for a few days in the refrigerator.

1 15 ounce can no salt added diced tomatoes
1/2 tsp ground cumin
1/4 tsp paprika
1/2 tsp dried oregano
1/4 tsp chili powder
1/8 tsp red pepper flakes (optional)
fresh ground black pepper (to taste)
1 cup no salt added frozen corn kernels
6 taco shells (trans fat free)
3 ounces reduced-fat cheddar or Monterey Jack cheese

Place the diced tomatoes in a medium skillet over medium heat.

Add the cumin, paprika, oregano, chili powder, red pepper flakes and pepper. Cook, stirring occasionally, for about 15 minutes.

As the tomatoes cook, the liquid will reduce and the tomatoes will thicken. At that point add the corn and cook for about 3 - 5 minutes.

Divide the grated cheese into two small piles. Using one pile place a small amount of cheese in the bottom of each taco shell, dividing the cheese evenly between the 6 tacos.

Add equal amounts of the tomato and corn mixture to the 6 tacos.

Top the taco filling with the remaining cheese, divided evenly between the 6 tacos. Serve.

Nutrition Facts

Serving size: 3 tacos

Servings: 2

Amount Per Serving

Calories 309 Calories from Fat 93
% Daily Value
Total Fat 10g 16%
    Saturated Fat 3g 17%
    Monounsaturated Fat 5g
    Trans Fat 0g
Cholesterol 9mg 3%
Sodium 396mg 16%
Total Carbohydrates 41g 14%
    Dietary Fiber 5g 19%
    Sugars 5g
Protein 16g
Vitamin A 12% Vitamin C 20%
Calcium 25% Iron 15%
Vitamin K 8 mcg Potassium 494 mg
Magnesium 71 mg