Salad and Salad Dressing Recipes

Fiesta Taco Salad with Beans

Thousand Island dressing is named after the Thousand Islands in upstate New York. It was served to fishermen on :shore dinners" and became so popular that the recipe spread throughout New York and across the U.S.

Fiesta Taco Salad with Beans

Prep: 15 min | Yield: 5 servings

Ingredients

  • 1 (15 ounce) can black beans, drained, rinsed
  • 1/2 cup taco sauce
  • 6 cups bite size pieces lettuce
  • 1 medium green bell pepper, cut into strips
  • 2 medium tomatoes, cut into wedges
  • 1/2 cup pitted ripe olives, drained
  • 1 cup corn chips
  • 1 cup (4 ounces) shredded Cheddar cheese
  • 1/2 cup reduced-fat Thousand Island dressing

Instructions

  1. In a 2 quart saucepan, heat beans and taco sauce over medium heat for 4 to 5 minutes, stirring occasionally, until heated.
  2. In large bowl, toss lettuce, bell pepper, tomatoes, olives and corn chips.
  3. Spoon bean mixture over lettuce mixture; toss.
  4. Sprinkle with cheese.
  5. Serve immediately with dressing.

Notes

One simple substitution of reduced-fat cheese cuts the fat back to 8 grams and trims the calories to 280 per serving.

For a heartier meal, add 2 cups cut-up cooked chicken to the salad and serve with 1/2 cup red or green grapes for a mere 3 Carbohydrate Choices.

Nutrition

Per serving: Calories 40 Calories from Fat 30 Total Fat 14g Saturated Fat 6g Trans Fat 0g Cholesterol 25mg Sodium 720mg Total Carbohydrate 40g Dietary Fiber 10g Sugars 10g Protein 14g

% Daily Value*: Vitamin A 25% Vitamin C 50% Calcium 20% Iron 20%

Exchanges: 1 1/2 Starch; 0 Fruit; 1

Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 Fat

Carbohydrate Choice 2 1/2

*Percent Daily Values are based on a 2,000 calorie diet.

Attribution

Recipe and photo used with permission from: Betty Crocker



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