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Quick 'n Healthy Taco Salad Recipe
Mar 28, 2012 @ 4:22 PM
Posted by
Daily Value: 17%
Servings: 4
Low-Carb
Gluten-Free, Wheat-Free
Posted by
Nutrition
Cal/Serving: 341Daily Value: 17%
Servings: 4
Low-Carb
Gluten-Free, Wheat-Free
| Fat | 22g | 33% |
| Saturated | 10g | 50% |
| Trans | 1g | 0% |
| Carbs | 12g | 4% |
| Fiber | 3g | 13% |
| Sugars | 6g | 0% |
| Protein | 25g | 49% |
| Cholesterol | 86mg | 29% |
| Sodium | 538mg | 22% |
| Calcium | 260mg | 26% |
| Magnesium | 51mg | 13% |
| Potassium | 803mg | 23% |
| Iron | 3mg | 17% |
| Zinc | 5mg | 35% |
| Vitamin A | 7794IU | 156% |
| Vitamin C | 47mg | 78% |
| Thiamin (B1) | 0mg | 9% |
| Riboflavin (B2) | 0mg | 20% |
| Niacin (B3) | 5mg | 24% |
| Vitamin B6 | 1mg | 28% |
| Folic Acid (B9) | 128µg | 32% |
| Vitamin B12 | 2µg | 38% |
| Vitamin D | 0µg | 0% |
| Vitamin E | 2mg | 9% |
| Vitamin K | 86µg | 107% |
| Fatty acids, total monounsaturated | 8g | 0% |
| Fatty acids, total polyunsaturated | 1g | 0% |
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Steve Legato
Once you realize how unhealthy most taco salads are, it’s tough to enjoy eating one without a side of guilt. By ditching the usual fried tortilla bowl and swapping in more fresh vegetables and leaner meat, I was able to substantially lower the fat in this Tex-Mex favorite. The creamy cilantro dressing replaces the guilt with a big side of yum!
INGREDIENTS
For the dressing:
- 1/3 cup light sour cream
- 1/3 cup low-fat yogurt
- 1/2 cup chopped cilantro, loosely packed
- 2 tablespoons lime juice (about 1 lime)
- 1/8 teaspoon garlic salt
For the salsa:
- 1 medium red bell pepper, diced
- 3/4 pound lean ground beef
- 1/2 teaspoon chili powder
- 3/4 cup salsa
- 6 cups chopped romaine lettuce
- 2 green onions, sliced
- 3/4 cup low-fat Mexican blend cheese
- 2 medium tomatoes, cut into wedges
- Reduced-fat tortilla chips (optional)
DIRECTIONS
For the dressing:
Combine all the ingredients in a blender and blend until smooth. Set aside.
For the salsa:
Spray a large non-stick skillet with cooking spray and place over medium heat. Add diced pepper and sauté 3-4 minutes or until slightly softened. Add the beef and chili powder to the pan and sauté for 5-6 minutes or until meat is well browned. Stir in the salsa and cook for one minute to combine. Remove from heat.
To assemble, place 1 1/2 cups chopped lettuce on each of four plates. Top each salad with 3/4 cup of the meat mixture. Sprinkle on 1/4 of the green onions, 3 tablespoons cheese, and 3 tablespoons of dressing. Garnish with tomato wedges and optional tortilla strips, if desired.
Recipe Details
Adapted from "Eat More of What You Love" by Marlene Koch (Running Press, 2012)
Servings: 4
