Salads and Vegetables: Salads: Touchdown Taco Salad
Add this Recipe Makeover of the traditional taco salad to your tailgate or Super Bowl party. As a lower-calorie salad it scores a touchdown every time!
Per serving: 178 calories, 2.8g fat and 0.8g sat fat.
Saves: 604 calories, 48.2g fat and 20.5g sat fat!
Author: Recipe courtesy of 3-A-Day of Dairy, adapted by CalorieKing
Date: January 10, 2012
Serves: 8 person(s)
Preparation Time: 10 mins
Cooking Time: 20 mins
Taco Salads are notoriously high in calories and fat - not what you'd expect from a "healthy salad". Touchdown Taco Salad scores healthy points by lowering the high-cal ingredients.
By replacing higher-fat ground beef with extra lean, regular cheese with fat-free cheese, deep-fried tortilla shell bowl with baked tortilla chips, and by omitting the sour cream, you can enjoy this salad guilt-free!
| Recipe Makeover|
0.68 kg extra lean (95%) ground beef
1 1/2 cup (6 oz) shredded nonfat Cheddar cheese, divided
1/2 cup salsa, divided
8 cup salad greens
1 cup chopped tomato
1 1/2 cup black beans (if canned, rinse and drain)
40 baked tortilla chips (optional)
| Traditional Recipe|
0.90 kg ground beef (80% fat-free lean)
1 1/2 cup tomato sauce
42.86 g dry taco seasoning mix
609.43 g canned pinto beans
1 large head iceberg lettuce, shredded
1 1/3 cup chopped tomatoes
2 3/4 cup shredded Cheddar cheese
8 medium-sized deep-fried corn tortilla bowls
1 cup sour cream
1 cup salsa
Brown the beef in large non-stick skillet; remove from heat. Stir in 1 cup shredded cheese and 1/4 cup salsa; mix until blended. Spoon onto serving platter.
In a large bowl, toss together salad greens, tomatoes, black beans, remaining cheese, and salsa. Spoon salad over meat mixture, top with tortilla chips and serve.
|Calories:||178 cals||782 cals|
|Kilojoules:||744 kJ||3,269 kJ|
|Fat||2.8 g||51.0 g|
|Carbohydrates||21.2 g||43.4 g|
|Protein||17.6 g||37.5 g|
|Cholesterol||22.0 mg||134.0 mg|
|Sodium||487 mg||1,427 mg|
|Saturated Fat||0.8 g||21.3 g|
|Fiber||4.4 g||7.7 g|
|Calcium||260.0 mg||402.0 mg|
|Total Sugars||2.5 g||5.9 g|