This recipe is NOT safe for Coumadin (warfarin) users.
Avoid this recipe if you are lactose intolerant.
This is a low sodium recipe.
GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.
This recipe is safe for those who are sensitive to gluten. Check for modified food starch in the sour cream.
"Lettuce is like conversation; it must be fresh and crisp, so sparkling that you scarcely notice the bitter in it."
- Charles Dudley Warner, Writer
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.
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.
I don't hesitate to use canned beans and black beans are no exception. Find the brands in your market that you like and stick with them. This may take some trial and error because there's a wide variation in quality.
I rinse canned beans and canned black beans are no exception. In most major brands there's a high salt content and rinsing will help some. For some reason canned organic beans seem to have less added sodium.
I will add that I am inclined to use freshly cooked beans in places such as salad recipes where I will serve the beans whole. I think that the quality is more apparent in such recipes as opposed to such dishes as soup or black bean cakes.
2 ounces dried black beans = 193 calories, <1g fat, 0g sat fat, 0g mono fat, 12g protein, 35g carbohydrates, 3mg sodium, 0mg cholesterol
1 cup canned black beans = 200 calories, <1g fat, 0g sat fat, 0g mono fat, 14g protein, 36g carbohydrates, 158mg sodium, 0mg cholesterol
Servings = 2 | Serving size =1 large salad
Cooking Time = 45 Minutes
This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8.
This recipe is best with Tomatillo Salsa. Once cooked, the chicken will keep well in the refrigerator for about 2 days, as will the dressing.
|1 tsp||olive oil|
|1 large||red onion (diced)|
|8 ounces||boneless skinless chicken thighs (cut into small dice)|
|1 1/2 tsp||chili powder|
|1/4 tsp||salt (divided)|
|fresh ground black pepper (to taste)|
|1||ear fresh corn (kernels cut from cob)|
|2 Tbsp||reduced-fat sour cream|
|2 Tbsp||non-fat Greek yogurt|
|2 Tbsp||2% milk|
|1/2 cup||cilantro leaves|
|1/2 tsp||maple syrup|
|8||leaves Romaine lettuce (thinly sliced crosswise)|
|1 15 ounce can||no salt added black beans (drained and rinsed)|
|1 medium||tomato (diced)|
|1/2 large||red bell pepper (diced)|
|1||rib celery (diced)|
Place the olive oil in a large skillet over medium heat.
Add the diced onion and cook, stirring frequently, until the onions begin to soften.
Add the chicken, water, chili powder, cumin, cayenne, 1/8 teaspoon salt, and paprika. Stir until the outside of the chicken is cooked.
Reduce the heat to simmer and cook until almost all the water is gone. Add the corn and cook for another 2 minutes. Remove from the heat, let cool and then refrigerate.
While the chicken is cooking, place the sour cream, yogurt, milk, cilantro, lime, maple syrup, and 1/8 tsp. salt in a blender or mini chopper.
Blend until smooth, then place in the refrigerator to chill.
While the chicken is chilling, place the lettuce, black beans, tomato, pepper and celery in a large mixing bowl. Toss and then put in the refrigerator to chill.
When all the ingredients are cold, add the chicken to the lettuce and then add the dressing. Toss well and serve.
Serving size = 1 large salad
Servings = 2
Amount Per Serving
|Calories 522||Calories from Fat 104|
|% Daily Value|
|Total Fat 10g||20%|
|Saturated Fat 2g||12%|
|Monounsaturated Fat 4g|
|Trans Fat 0g|
|Total Carbohydrates 53g||18%|
|Dietary Fiber 19g||69%|
|Vitamin A 190%||Vitamin C 17421%|
|Calcium 21%||Iron 42%|
|Vitamin K 138 mcg||Potassium 1775 mg|
|Magnesium 198 mg|