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Tuesday, September 22, 2015


·         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

·         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

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