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

Ingredients:

    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

Directions:

    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.

Nutritional Information
(Per Serving)

MakeoverTraditional
Calories:178 cals782 cals
Kilojoules:744 kJ3,269 kJ
Fat2.8 g51.0 g
Carbohydrates21.2 g43.4 g
Protein17.6 g37.5 g
Cholesterol22.0 mg134.0 mg
Sodium487 mg1,427 mg
Saturated Fat0.8 g21.3 g
Fiber4.4 g7.7 g
Calcium260.0 mg402.0 mg
Total Sugars2.5 g5.9 g

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