Black Bean and Lime Chili Salad
When you add up the grams of fat in a taco salad of chili, fried tortilla bowl, full-fat cheese and sour cream, it comes to about 50 g. Our version features light Monterey Jack cheese, which is flavourful with 43 per cent less fat than the regular. And this salad is so delicious that you won't even miss the sour cream.
Servings: 4
Ingredients:
| Nutritional Info | |
| Per serving: about | - |
| cal | 400 |
| pro | 17 g |
| total fat | 14 g |
| sat. fat | 3 g |
| carb | 58 g |
| fibre | 14 g |
| chol | 8 mg |
| sodium | 1110 mg |
| % RDI: | - |
| calcium | 26% |
| iron | 36% |
| vit A | 52% |
| vit C | 160% |
| folate | 90% |
Suggested Recipes
-
6 cups (1.5 L) torn romaine lettuce
1 cup (250 mL) coarsely crushed baked tortilla chips
1/2 cup (125 mL) shredded light Monterey_Jack_cheese
Chili:
1 tbsp (15 mL) vegetable oil
1 onion, chopped
3 cloves garlic, minced
1 sweet red pepper, diced
4 tsp (20 mL) chili powder
1 tsp (5 mL) dried oregano
1/4 tsp (1 mL) each salt and pepper
1 can (19 oz/540 mL) stewed tomatoes
2 tbsp (25 mL) tomato paste
1 can (19 oz/540 mL) black beans, drained and rinsed
1 tsp (5 mL) grated lime rind
1/2 cup (125 mL) frozen corn kernels
1/4 cup (50 mL) finely chopped fresh coriander or parsley
1 tbsp (15 mL) lime juice
Preparation:
Chili: In large skillet, heat oil over medium heat; fry onion, garlic, red pepper, chili powder, oregano, salt and pepper until onions are softened, about 5 minutes.
Add tomatoes, breaking up with potato masher. Add tomato paste, beans and lime rind; bring to boil. Reduce heat and simmer until thick enough to mound on spoon, about 15 minutes.
Add corn kernels and finely chopped coriander; cook for 5 minutes. Stir in lime juice. (Make-ahead: Let chili cool for 30 minutes; refrigerate until cold. Refrigerate in airtight containers for up to 2 days or freeze for up to 1 month. Pack lettuce, tortilla chips and cheese in separate airtight containers.)
Divide lettuce among 4 take-out style shallow plastic bowls. Top with chili, tortilla chips and cheese.
Tags:
Salads and Salad Dressings; Vegetarian; Vegetables; Beans and Legumes; Cheese/Other Dairy; Skillet;
Source
Canadian Living Magazine: April 2004
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