HEART HEALTHY RECIPE (LUNCH): TACO SALAD

·         8-10 cups chopped lettuce

·         1 cup carrots, shredded

·         ½ cup red onion, chopped

·         1 cup cherry tomatoes, cut in half

·         1 cup fat free cheddar, shredded

·         1 can black beans, drained and rinsed

·         1 package Smart Ground taco flavor or Morning Star Farms burger crumbles

Dressing:

·         1 cup fat free sour cream

·         ¼ cup milk skim

·         1 package low sodium taco seasoning mix

·         ½ cup salsa

Additional Toppings:

·         Fresh salsa

·         Jar Salsa

·         Avocado

·         Olives

1.      In large salad bowl combine lettuce, carrots, red onion, cherry tomatoes, cheddar cheese and black beans

2.      In skillet, warm meat substitute, breaking apart with spatula; add to bowl

3.      In small to medium bowl, combine milk, sour cream, and taco seasoning; mix well

4.      Toss salad with dressing

Servings:  6

Serving size:  2 cups

Nutritional Information

Calories:  218

Fat:  2 g

Saturated Fat: 0 g                TIP:                

Cholesterol:  0 mg                You may serve this with baked tortilla chips,

Sodium:  480 mg                  but remember to add an additional 110 calories     

Carbohydrate:  28 g              per 1 ounce of chips.       

Fiber:  4 g

Protein:  16 g

"The Perfect Day"
By: Nanette Cameron, RD