Vegetarian Taco Salad

Name: Vegetarian Taco Salad
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

6 ingredients

24 steps

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

Directions

1

In a small bowl, stir together the beans with 1/4 to 1/2 cup salsa.
2

Mash slightly with a potato masher or fork.
3

To assemble, put the lettuce on plates.
4

Sprinkle with the chips.
5

Spread the bean mixture over each serving.
6

Top with the Cheddar, remaining 1/4 to 1/2 cup salsa, and a dollop of sour cream.
7

If you have 10 extra minutes, make Mexican Bean Dip (page 39) and use 1 cup of it instead of the canned black beans.
8

(Per Serving)
9

Calories: 403
10

Total Fat: 3.0g
11

Saturated: 0.5g
12

Trans: 0.0g
13

Polyunsaturated: 1.0g
14

Monounsaturated: 0.5g
15

Cholesterol: 7mg
16

Sodium: 450mg
17

Carbohydrates: 74g
18

Fiber: 10g
19

Sugars: 8g
20

Protein: 22g
21

Dietary Exchanges
22

4 1/2 Starch
23

1 Vegetable
24

2 Very Lean Meat