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!

4
Servings
407
Calories Per Serving
Deliver Ingredients

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)

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.

Nutritional Facts

Total Fat
19g
27%
Sugar
7g
8%
Saturated Fat
9g
38%
Cholesterol
118mg
39%
Carbohydrate, by difference
20g
15%
Protein
42g
91%
Vitamin A, RAE
1419µg
100%
Vitamin B-12
3µg
100%
Vitamin B-6
1mg
77%
Vitamin C, total ascorbic acid
16mg
21%
Vitamin K (phylloquinone)
313µg
100%
Calcium, Ca
589mg
59%
Choline, total
111mg
26%
Fiber, total dietary
7g
28%
Folate, total
426µg
100%
Iron, Fe
6mg
33%
Magnesium, Mg
88mg
28%
Manganese, Mn
1mg
56%
Niacin
8mg
57%
Pantothenic acid
1mg
20%
Phosphorus, P
618mg
88%
Riboflavin
1mg
91%
Selenium, Se
32µg
58%
Sodium, Na
980mg
65%
Water
439g
16%
Zinc, Zn
9mg
100%

Quick Shopping Tip

Purchase ingredients that can be used in a variety of dishes in bulk, in order to minimize waste and save money.

Quick Cooking Tip

Do all your prep in advance, and use three bowls: one for all your ingredients, one for all your prep, and one for all your refuse. Staying organized can help you put out meals faster.