Lower Fat Taco Salad
Ingredients
For the Meat:
3/4 pound lean ground turkey (90 percent lean or higher)*
2 cloves garlic, minced
1 (15.5-ounce) can black beans, drained and rinsed
1 tablespoon chili powder
1/4 teaspoon cayenne pepper, plus more to taste
1/3 cup water
1 tsp sugar
For the dressing:
4 medium tomatoes, diced
2 tablespoons olive oil
2 tablespoons fresh lime juice
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
For the salad:
2 hearts romaine lettuce, chopped
1/2 cup grated low fat cheddar*
2 ounces baked corn tortilla chips (about 32 chips)
Directions
To prepare the meat, heat a large skillet over a medium-high heat. Add the turkey and cook until no longer pink, stirring occasionally and breaking the meat up with the spoon. remove from skillet and place in a strainer and run under hot water. This will remove all the extra fat. Place on a plate and dab with a paper towel. Return meat to skillet and add the garlic and beans and cook for 2 minutes more. Add the chili powder, cayenne and water and stir until well combined and some but not all of the liquid has been absorbed. Remove from the heat and allow the mixture to cool slightly. Meat mixture may be made up to 3 days ahead and stored in an airtight container in the refrigerator.
To make the tomato dressing, in a medium bowl, combine tomatoes (with their juices), oil, lime juice, salt and pepper. Dressing may be prepared up to 2 days ahead and stored in an airtight container in the refrigerator.
Place 2 cups of lettuce on each plate or in a lunch container. Top each serving with 1 cup of the beef mixture then sprinkle with 2 tablespoons of cheese. If making to-go, pack 3/4 cup of the tomato mixture in a separate sealable container and put about 8 chips in a separate bag. Right before eating, pour a portion of the tomato mixture with the liquid on top of each salad, and crush tortilla chips on top.
Nutritional analysis per serving (Serving size: 2 cups lettuce, 1 cup beef mixture, 2 tablespoons cheese, 3/4 cup of tomato mixture, and about 8 crushed tortilla chips)
*Calories 430; Total Fat 22 g; (Sat Fat 8 g, Mono Fat 10 g, Poly Fat 2 g) ; Protein 29 g; Carb 36 g; Fiber 9 g; Cholesterol 70 mg; Sodium 770 mg
Excellent source of: Protein, Fiber, Vitamin A, Niacin, Vitamin B6, Vitamin B12, Vitamin C, Calcium, Iron, Phosphorus, Potassium, Selenium, Zinc
Good source of: Riboflavin, Vitamin K, Manganese
For the Meat:
3/4 pound lean ground turkey (90 percent lean or higher)*
2 cloves garlic, minced
1 (15.5-ounce) can black beans, drained and rinsed
1 tablespoon chili powder
1/4 teaspoon cayenne pepper, plus more to taste
1/3 cup water
1 tsp sugar
For the dressing:
4 medium tomatoes, diced
2 tablespoons olive oil
2 tablespoons fresh lime juice
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
For the salad:
2 hearts romaine lettuce, chopped
1/2 cup grated low fat cheddar*
2 ounces baked corn tortilla chips (about 32 chips)
Directions
To prepare the meat, heat a large skillet over a medium-high heat. Add the turkey and cook until no longer pink, stirring occasionally and breaking the meat up with the spoon. remove from skillet and place in a strainer and run under hot water. This will remove all the extra fat. Place on a plate and dab with a paper towel. Return meat to skillet and add the garlic and beans and cook for 2 minutes more. Add the chili powder, cayenne and water and stir until well combined and some but not all of the liquid has been absorbed. Remove from the heat and allow the mixture to cool slightly. Meat mixture may be made up to 3 days ahead and stored in an airtight container in the refrigerator.
To make the tomato dressing, in a medium bowl, combine tomatoes (with their juices), oil, lime juice, salt and pepper. Dressing may be prepared up to 2 days ahead and stored in an airtight container in the refrigerator.
Place 2 cups of lettuce on each plate or in a lunch container. Top each serving with 1 cup of the beef mixture then sprinkle with 2 tablespoons of cheese. If making to-go, pack 3/4 cup of the tomato mixture in a separate sealable container and put about 8 chips in a separate bag. Right before eating, pour a portion of the tomato mixture with the liquid on top of each salad, and crush tortilla chips on top.
Nutritional analysis per serving (Serving size: 2 cups lettuce, 1 cup beef mixture, 2 tablespoons cheese, 3/4 cup of tomato mixture, and about 8 crushed tortilla chips)
*Calories 430; Total Fat 22 g; (Sat Fat 8 g, Mono Fat 10 g, Poly Fat 2 g) ; Protein 29 g; Carb 36 g; Fiber 9 g; Cholesterol 70 mg; Sodium 770 mg
Excellent source of: Protein, Fiber, Vitamin A, Niacin, Vitamin B6, Vitamin B12, Vitamin C, Calcium, Iron, Phosphorus, Potassium, Selenium, Zinc
Good source of: Riboflavin, Vitamin K, Manganese
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*recipe has been modified from original version to reduce calories and fat. The calories and fat content of this recipe will be much lower than that which is listed below.
http://
*recipe has been modified from original version to reduce calories and fat. The calories and fat content of this recipe will be much lower than that which is listed below.