Quick 'n Healthy Taco Salad

Taco Salad
Steve Legato

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

  • medium red bell pepper, diced
  • 3/4 pounds  lean ground beef
  • 1/2 teaspoon  chili powder
  • 3/4 cups  salsa
  • 6 cups  chopped romaine lettuce
  • green onions, sliced
  • 3/4 cups  low-fat Mexican blend cheese
  • medium tomatoes, cut into wedges
  •   Reduced-fat tortilla chips (optional)

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!

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.

Nutrition

Calories per serving:

316 calories

Dietary restrictions:

Low Carb Gluten Free, Wheat Free, Egg Free, Peanut Free, Tree Nut Free, Soy Free, Fish Free, Shellfish Free, Alcohol Free

Daily value:

16%

Servings:

4
  • Fat 70g 107%
  • Carbs 57g 19%
  • Saturated 34g 169%
  • Fiber 16g 65%
  • Trans 2g
  • Sugars 31g
  • Monounsaturated 24g
  • Polyunsaturated 3g
  • Protein 106g 211%
  • Cholesterol 333mg 111%
  • Sodium 2,097mg 87%
  • Calcium 1,073mg 107%
  • Magnesium 233mg 58%
  • Potassium 3,804mg 109%
  • Iron 14mg 77%
  • Zinc 22mg 146%
  • Phosphorus 1,430mg 204%
  • Vitamin A 1,792µg 199%
  • Vitamin C 222mg 370%
  • Thiamin (B1) 1mg 45%
  • Riboflavin (B2) 2mg 89%
  • Niacin (B3) 24mg 119%
  • Vitamin B6 3mg 127%
  • Folic Acid (B9) 529µg 132%
  • Vitamin B12 9µg 156%
  • Vitamin D 1µg 0%
  • Vitamin E 8mg 42%
  • Vitamin K 435µg 544%
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