Taco Salad
Servings
4Serving size
1 large saladThis recipe can easily be multiplied and makes great leftovers. The chicken will keep well in the refrigerator for about 2 days.
Ingredients
| 1 tsp. Olive oil |
| 1 large White onions (thinly sliced) |
| 2 Large stalk Celery, raw (diced) |
| 1 Large Red bell peppers (or green or yellow, your choice)(diced) |
| 8 ounces Boneless, skinless chicken thighs (cut into small dice) |
| 1 15 ounce can Canned no salt added black beans (drained and rinsed) |
| 1 15-ounce can No salt added diced tomatoes |
| 1 1/2 cup Water |
| 1 tsp. Chili powder |
| 1/8 tsp. Cayenne pepper |
| 1 tsp., leaves Dried oregano |
| 1 tsp. Paprika |
| 1/2 tsp.. Ground cumin |
| 1/4 tsp. Salt |
| 4 ounces Snacks, tortilla chips, unsalted, white corn |
| 6 cup shredded Iceberg lettuce |
| 2 large whole (3 inch dia) Tomatoes (sliced into thin wedges) |
| 4 Tbsp. Pumpkin seeds (pepitas) |
| 2 large Green onions (sliced crosswise) |
| 4 Ounces Reduced fat monterey jack cheese (shredded) |
| 4 Tbsp. Reduced fat sour cream |
Instructions
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.
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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.
Recipe Notes
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.