Special Diet Information

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

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

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 for modified food starch in the sour cream.


"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, there's a lot of vitamins because of all the veggies.

If you are not going to make your own tortilla chips (the recipe is really simple), then choose lower fat tortilla chips and make sure that they are Trans Fat free. Some tortilla chips sold today are low in salt as well.

You can add salsa to this without adding too many calories but it might add a bit more sodium. You can make this Tomatillo Salsa, but if you are going to purchase bottled salsa look for a salsa that is lower in salt. 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.


Taco Salad

Servings: 4 | Serving size: 1 large salad

Cooking time: 60 minutes (does not include chilling time, but the filling may be served hot, if desired)

This recipe can easily be multiplied and makes great leftovers. The chicken will keep well in the refrigerator for about 2 days.

Taco Salad with chicken from Dr. Gourmet


  • 1 tsp. olive oil
  • 1 large onion (thinly sliced)
  • 2 large ribs celery (diced)
  • 1 large red, green or yellow bell pepper (diced)
  • 8 ounces boneless, skinless chicken thighs (cut into small dice)
  • 1 - 15 ounce can no salt added black beans (drained and rinsed)
  • 1 - 15 ounce can no salt added diced tomatoes
  • 1 1/2 cups water
  • 1 tsp. chili powder
  • 1/8 tsp. cayenne pepper
  • 1 tsp. dried oregano leaves
  • 1 tsp. smoked paprika or paprika
  • 1/2 tsp. ground cumin
  • 1/4 tsp. salt
  • 4 ounces low-fat corn tortilla chips
  • 6 cups iceberg lettuce (sliced thin)
  • 2 large tomatoes (sliced into small wedges)
  • 4 Tbsp. dried pumpkin seeds
  • 2 green onion (sliced)
  • 4 ounces reduced fat Monterey jack cheese (shredded)
  • 4 Tbsp. reduced fat sour cream

Place a large skillet over medium high heat and add the oil.

Add the onion and cook, stirring frequently, until the onions begin to soften - about 4 to 5 minutes.


Add the celery and cook for about 2 minutes. Stir frequently.


Add the diced pepper and cook for about 1 minute. Stir frequently.


Add the chicken and cook for about 3 to 5 minutes. Stir frequently.

Add the black beans, tomatoes, water, chili power, oregano, paprika, cumin, and salt.

Simmer for 30 to 40 minutes. Stir occasionally and cook until almost all of the liquid has evaporated.

Remove from the heat, let cool, and then refrigerate until cold.

While the chicken mixture is cooling, slice the lettuce and 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 tomatoes.

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

Spoon the sour cream on top and serve.

Nutrition Facts

Serving size: 1 large salad

Servings: 4

Amount Per Serving

Calories 510 Calories from Fat 180
% Daily Value
Total Fat 20g 25%
    Saturated Fat 8g 38%
    Monounsaturated Fat 2.5g
    Trans Fat 0g
Cholesterol 85mg 28%
Sodium 520mg 23%
Total Carbohydrates 55g 20%
    Dietary Fiber 16g 56%
    Sugars 15g
Protein 34g
Vitamin A 13% Vitamin C 85%
Calcium 14% Iron 23%
Vitamin K 60 mcg Potassium 1200 mg