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Vegetarian Taco Salad

Such a simple meal and such a great taste! The fresh and tangy blend is wonderful by itself or with whatever additions you have on hand. Check your refrigerator for tomatoes, bell peppers, chiles, or corn to add to this versatile salad.

Recipe information

  • Yield

    serves 4, 3 cups per serving

Ingredients

1 15-ounce can no-salt-added black beans, rinsed and drained
1/4 to 1/2 cup salsa and 1/4 to 1/2 cup salsa (lowest sodium available), divided use
8 cups chopped lettuce
8 ounces baked tortilla chips (lowest sodium available) (about 2 1/2 cups), slightly crushed
3/4 to 1 cup shredded fat-free Cheddar or Monterey Jack cheese (3 to 4 ounces)
1/4 cup low-fat sour cream

Preparation

  1. Step 1

    In a small bowl, stir together the beans with 1/4 to 1/2 cup salsa. Mash slightly with a potato masher or fork.

    Step 2

    To assemble, put the lettuce on plates. Sprinkle with the chips. Spread the bean mixture over each serving. Top with the Cheddar, remaining 1/4 to 1/2 cup salsa, and a dollop of sour cream.

  2. Cook’s Tip

    Step 3

    If you have 10 extra minutes, make Mexican Bean Dip (page 39) and use 1 cup of it instead of the canned black beans.

  3. nutrition information

    Step 4

    (Per Serving)

    Step 5

    Calories: 403

    Step 6

    Total Fat: 3.0g

    Step 7

    Saturated: 0.5g

    Step 8

    Trans: 0.0g

    Step 9

    Polyunsaturated: 1.0g

    Step 10

    Monounsaturated: 0.5g

    Step 11

    Cholesterol: 7mg

    Step 12

    Sodium: 450mg

    Step 13

    Carbohydrates: 74g

    Step 14

    Fiber: 10g

    Step 15

    Sugars: 8g

    Step 16

    Protein: 22g

    Step 17

    Dietary Exchanges

    Step 18

    4 1/2 Starch

    Step 19

    1 Vegetable

    Step 20

    2 Very Lean Meat

American Heart Association Quick & Easy Meals
TagsSaladTex-MexAmericanBlack BassBassFishSeafoodLettuceLeafy GreensVegetableCheddarCheeseDairyMonterey JackSour CreamBell PepperCornTomatoChileMainDinnerVegetarianNut FreeGluten FreeQuickEasyWeeknight MealsNo-CookCookbooks
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