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Special Diet Information

Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.

Lactose
This recipe contains cheese and some of those who are lactose intolerant may be able to tolerate it.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

"To remember a successful salad is generally to remember a successful dinner; at all events, the perfect dinner necessarily includes the perfect salad."
-
George Ellwanger, Writer

The refrigerator light goes on...

Taco Salad is one of the go-to meals in my house. When I donít feel like cooking something new or taking a lot of time to think about what I am cooking, Taco Salad becomes one of the top choices for dinner. I do have endless variations, often depending on what is in the refrigerator.

The chicken can be cooked up to two days ahead and kept in the refrigerator until needed. Try doubling the chicken portion of the recipe - some to use that night and some to keep - so you can have it again later in the week.

Romaine Lettuce

This is my favorite lettuce. The long crisp leaves with crunchy spines make for perfect salads. The slightly bitter lettuce is also known as Cos lettuce probably because it originated on the Aegean island of Cos.

Look for larger heads as the outer leaves are usually tougher and can be bruised. I like to use these for sandwiches and save the delicate light yellow-green leaves at the heart for my best salads.

5 leaves romaine = 8 calories, 0g fat, 0g sat fat, 0g mono fat, <1g protein, 1g carbohydrates, 4mg sodium, 0mg cholesterol


 

Quick and Easy Chopped Taco Salad



Servings = 2 | Serving size =about 3-4 cups salad

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8.

Cooking time does not include chilling time. Once assembled, this recipe does not make good leftovers. The chicken could be cooked a day or two ahead and the salad assembled at the last minute, however.

We've photographed every step in this recipe! See the photographic instructions for Quick and Easy Chopped Taco Salad.

1 tsp olive oil
1 medium onion (diced)
8 ounces boneless skinless chicken thighs (cut into small cubes)
1/2 tsp chili powder
1/2 tsp ground cumin
1/8 tsp cayenne pepper
1/8 tsp salt
3/4 cup water
12 grape tomatoes (halved lengthwise)
8 large leaves romaine lettuce (chopped)
1/2 cup no salt added black beans (drained and rinsed)
2 green onions (sliced crosswise)
1/2 medium yellow bell pepper (diced)
2 Tbsp dried pumpkin seeds (pepitas)
2 ounces reduced-fat Monterey jack cheese (shredded)
2 ounces unsalted low-fat tortilla chips

Place the olive oil in a large skillet over medium-high heat.

Add the onion and cook for about 5 minutes, stirring frequently.

Add the chicken thighs, chili powder, cumin, cayenne and salt. Stir for about 2 minutes until the chicken is browned lightly on all sides.

Add the water and reduce the heat to medium. Cook for about 20 minutes, or until all but about 2 tablespoons of the water is evaporated.

Remove from the heat, let cool for about 5 minutes and then put in the refrigerator to chill.

When ready to assemble, place the tomatoes, romaine, black beans, green onions, peppers, pumpkin seeds, cheese and chilled chicken mixture in a bowl and toss well.

Divide between two bowls and gently crumble the tortilla chips into quarter-sized pieces over the top.

Serve.

Nutrition Facts

Serving size = about 3-4 cups salad

Servings = 2

.

Amount Per Serving

Calories 530 Calories from Fat 179
  % Daily Value
Total Fat 19g 30%
    Saturated Fat 6g 25%
    Monounsaturated Fat 7g  
    Trans Fat 0g  
Cholesterol 89mg 30%
Sodium 421mg 17%
Total Carbohydrates 53g 15%
    Dietary Fiber 11g 40%
    Sugars 6g  
Protein 38g  
Vitamin A 152% Vitamin C 168%
Calcium 40% Iron 59%
Vitamin K 168 mcg Potassium 1274 mg
Magnesium 194 mg