Taco Salad with Chicken and Black Beans
Servings
2Serving size
1 large saladThis 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 White onions (diced) |
| 1/2 Medium Green bell peppers (diced) |
| 8 ounces Boneless, skinless chicken thighs (cut into small dice) |
| 1 tsp. Chili powder |
| 1 tsp.. Smoked paprika |
| 1/8 tsp. Cayenne pepper |
| 1/2 tsp., leaves Dried oregano |
| 1/8 tsp. Salt |
| 1/4 cup No salt added vegetable stock |
| 2 ounces Snacks, tortilla chips, unsalted, white corn |
| 3 cup shredded Iceberg lettuce (about 1/4 small head lettuce)(sliced thin) |
| 1/3 15 ounce can Canned no salt added black beans (1/2 cup beans)(drained and rinsed) |
| 1 large whole (3 inch dia) Tomatoes (sliced into small wedges) |
| 2 Tbsp. Pumpkin seeds |
| 1 large Green onions (sliced) |
| 1 Ounces Reduced fat monterey jack cheese (shredded) |
| 2 Tbsp. Reduced fat sour cream |
Instructions
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 (2 Tbsp per serving) on top and serve.
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Special Diet Information
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Lactose
This recipe contains cheese and some of those who are lactose intolerant may be able to tolerate it. The sour cream should be left out.
Recipe Notes
Who 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 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.