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, 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. Some tortillas sold today 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 the smaller manufacturers can be rewarding with less than 100 mg of sodium in the same serving.
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 | |