Obsession confession: I am completely obsessed with chopped salads! This one is a total calorie bargain and extremely filling. And the dressing is incredible!
Entire recipe: 370 calories, 12.5g total fat (4.5g sat fat), 749mg sodium, 29g carbs, 8g fiber, 13g sugars, 37g protein
You’ll Need: small bowl, large plate or large bowl, skillet, nonstick spray
Prep: 20 minutes • Cook: 5 minutes
DRESSING
3 tablespoons fat-free plain Greek yogurt
1 tablespoon fat-free milk
1 tablespoon chopped fresh cilantro
1½ teaspoons plain rice vinegar
1 teaspoon honey
⅛ teaspoon ground cumin
⅛ teaspoon chili powder
Dash salt
SALAD
3 cups chopped romaine lettuce
4 ounces raw extra-lean ground beef (4% fat or less)
⅛ teaspoon ground cumin
⅛ teaspoon chili powder
⅛ teaspoon each salt and black pepper
2 tablespoons canned black beans, drained and rinsed
¼ cup chopped tomato
2 tablespoons finely chopped red onion
2 tablespoons frozen sweet corn kernels, thawed
2 tablespoons shredded reduced-fat Mexican-blend cheese
1 ounce (about 2 tablespoons) chopped avocado
1 tablespoon chopped fresh cilantro
1. In a small bowl, mix dressing ingredients.
2. Place lettuce on a large plate or in a large bowl.
3. Bring a skillet sprayed with nonstick spray to medium-high heat. Add beef, and sprinkle with seasonings. Cook and crumble for about 3 minutes, until fully cooked.
4. Reduce heat to low. Add beans, and cook and stir until hot and well mixed, about 1 minute.
5. Add beef mixture to the large bowl. Top with remaining ingredients.
6. Drizzle with dressing, or serve it on the side.
MAKES 1 SERVING
Chew on This …
Think it’s smart to order salad at a Mexican restaurant? Think about this: A taco salad usually has at least 900 calories! (The beef, the cheese, the dressing, that shell?! It adds up!)