Quick 'n Healthy Taco Salad

Quick 'n Healthy Taco Salad
Staff Writer
Taco Salad

Steve Legato

Taco Salad

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:

472 kcal

Daily value:

24%

Servings:

4
  • Carbohydrate, by difference 19 g
  • Protein 39 g
  • Total lipid (fat) 27 g
  • Vitamin A, IU 26808 IU
  • Vitamin A, RAE 1416 µg
  • Vitamin B-12 3 µg
  • Vitamin B-6 1 mg
  • Vitamin C, total ascorbic acid 13 mg
  • Vitamin D 20 IU
  • Vitamin E (alpha-tocopherol) 1 mg
  • Vitamin K (phylloquinone) 311 µg
  • Alanine 2 g
  • Arginine 2 g
  • Ash 8 g
  • Aspartic acid 3 g
  • Betaine 7 mg
  • Calcium, Ca 381 mg
  • Carotene, alpha 14 µg
  • Carotene, beta 15803 µg
  • Cholesterol 111 mg
  • Choline, total 126 mg
  • Cryptoxanthin, beta 22 µg
  • Fatty acids, total monounsaturated 9 g
  • Fatty acids, total polyunsaturated 1 g
  • Fatty acids, total saturated 13 g
  • Fiber, total dietary 8 g
  • Fluoride, F 4 µg
  • Folate, DFE 453 µg
  • Folate, food 453 µg
  • Folate, total 453 µg
  • Fructose 2 g
  • Glucose (dextrose) 1 g
  • Glutamic acid 5 g
  • Glycine 2 g
  • Histidine 1 g
  • Iron, Fe 7 mg
  • Isoleucine 1 g
  • Lactose 1 g
  • Leucine 2 g
  • Lutein + zeaxanthin 6945 µg
  • Lysine 2 g
  • Magnesium, Mg 87 mg
  • Manganese, Mn 1 mg
  • Methionine 1 g
  • Niacin 6 mg
  • Pantothenic acid 1 mg
  • Phenylalanine 1 g
  • Phosphorus, P 539 mg
  • Phytosterols 1 mg
  • Potassium, K 1270 mg
  • Proline 2 g
  • Quercetin 7 mg
  • Retinol 97 µg
  • Riboflavin 1 mg
  • Selenium, Se 25 µg
  • Serine 1 g
  • Sodium, Na 1031 mg
  • Sugars, total 11 g
  • Threonine 1 g
  • Tocopherol, gamma 1 mg
  • Tyrosine 1 g
  • Valine 2 g
  • Vitamin D (D2 + D3) 1 µg
  • Vitamin D3 (cholecalciferol) 1 µg
  • Water 433 g
  • Zinc, Zn 8 mg
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