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 would've thought that Taco Salad could be so good for you? You might think that because it is "tacos" it isn't - but the result is relatively low in fat, low-sodium and high in fiber. Likewise, there's a lot of vitamins because of all the veggies.
Choose lower fat tortilla chips and make sure that they are trans-fat free. Look for tortilla chips that are low in salt as well.
If you don't 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 smaller manufacturers can be rewarding, with many companies having less than 100 mg of sodium in the same serving.
Taco Salad with Chicken and Black Beans
Servings: 2 | Serving size: 1 large salad
Cooking Time: 45 Minutes
This recipe can be multiplied. The chicken will keep well in the refrigerator for about 2 days. This recipe is best with Tomatillo Salsa.
Ingredients
1 tsp. olive oil
1 medium onion (diced)
1/2 medium green pepper (diced)
8 ounces boneless, skinless chicken thighs (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 tortilla chips
3 cups iceberg lettuce (sliced thin)
1/2 cup canned no-salt black beans (rinsed and drained)
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
4 Tbsp. Tomatillo Salsa
Prepare the Tomatillo Salsa if you are making it fresh.
Place a large skillet over medium heat and add the olive oil.
Add the diced onion and cook for 3 minutes. Stir frequently.
Add the green pepper and cook for 2 minutes. Stir frequently.
Add the chicken, chili powder, cayenne pepper and salt.
Cook until the outside of the chicken is cooked. Stir frequently.
Add the vegetable stock and continue cooking for 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 573 | Calories from Fat 234 |
| % Daily Value |
| Total Fat 26g | 33% |
| Saturated Fat 7g | 32% |
| Monounsaturated Fat 9g | |
| Trans Fat 0g | |
| Cholesterol 120mg | 40% |
| Sodium 439mg | 19% |
| Total Carbohydrates 46g | 17% |
| Dietary Fiber 11g | 38% |
| Sugars 8g | |
| Protein 46g |
| Vitamin K 72mcg |