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. Check corn tortilla chips for cross-contamination; check shredded cheese for flour or modified food starch; check sour cream for modified food starch.

"Texas: 32 electoral votes, another of the so-called big enchiladas or if not an enchilada at least a huge taco."-Dan Rather, Newsman

The refrigerator light goes on...

Who thought that Taco Salad could be so good for you. When this recipe was suggested to me I thought that it could be good but the result was relatively low in fat, low-sodium and high fiber. Likewise, thereís a lot of vitamins because of all the veggies.

Choose lower fat tortilla chips and make sure that they are Trans Fat free. Some tortillas sold today are low in salt as well.

If you donít have time to make the Tomatillo Salsa, look for a salsa that is lower in salt at the grocery store. Most of the major brands have about 150 mg of sodium in a two tablespoon serving. Looking for the smaller manufacturers can be rewarding with less than 100 mg of sodium in the same serving.

Monterey Jack Cheese

Legend has it that this cheese was so named because the Monterey dairyman David Jacks produced the cheese and shipped it to San Francisco in the late 1800s. It is a high-moisture, young, mild cheese that melts well. The soft flavor is a perfect complement to spicy Southwestern, Tex-mex and Mexican dishes.

There are lower fat versions made with skim or part skim milk. I have found these to be excellent products with the same creamy taste and melting properties.

1 ounce cheese = 91 calories, 6 fat, 4g sat fat, 0g mono fat, 7g protein, 0g carbohydrates, 243mg sodium, 20mg cholesterol

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Black Bean and Corn Taco Salad (with Chicken)



Servings = 2 | Serving size =1 large salad

Cooking Time = 45 Minutes

This recipe can be multiplied by 2, 3.

The chicken will keep well in the refrigerator for about 2 days. This recipe is best with Tomatillo Salsa.

spray oil
1 medium onion (diced)
8 ounces boneless skinless chicken breast (cut into small dice)
1/2 tsp chili powder
1/8 tsp cayenne pepper
1/8 tsp salt
1/4 cup water
2 ounces low-fat corn tortilla chips
3 cups iceberg lettuce (sliced thin)
1/2 cup canned no salt added black beans (drained and rinsed)
1 large tomato (sliced into small wedges)
2 Tbsp dried pumpkin seeds
1 green onion (sliced)
2 ounces reduced-fat Monterey jack cheese (shredded)
2 Tbsp reduced-fat sour cream
6 Tbsp Tomatillo salsa

Prepare the Tomatillo Salsa.

Place a large skillet over medium heat and spray lightly with oil. Add the diced onion and cook, stirring frequently, until the onions begin to soften. Add the chicken, chili powder, cayenne pepper and salt. Stir until the outside of the chicken is cooked.

Add the water and continue cooking for about 7 - 10 minutes over medium heat until the chicken is cooked through. Remove from the heat, let cool and then refrigerate.

While the chicken is cooling slice the lettuce, drain and rinse the black beans, slice the tomatoes and shred the cheese.

When ready to assemble place the tortilla chips in the bottom of a large bowl. Top with the lettuce and then the black beans. Arrange the tomato wedges around the edges.

Top with the cooled chicken and sprinkle the pumpkin seeds, green onion and shredded cheese over the top.

Spoon the sour cream and salsa on top and serve.

Nutrition Facts

Serving size = 1 large salad

Servings = 2

.

Amount Per Serving

Calories 530 Calories from Fat 138
  % Daily Value
Total Fat 16g 24%
    Saturated Fat 7g 33%
    Monounsaturated Fat 4g  
    Trans Fat 0g  
Cholesterol 91mg 30%
Sodium 414mg 17%
Total Carbohydrates 53g 18%
    Dietary Fiber 10g 41%
    Sugars 11g  
Protein 47g  
Vitamin A 44% Vitamin C 52%
Calcium 38% Iron 27%
Vitamin K 73 mcg Potassium 1230 mg
Magnesium 174 mg