Black Bean and Lime Chili Salad

Author: Canadian Living

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.

  • Portion size 4 servings
  • Credits : Canadian Living Magazine: April 2004

Ingredients

  • 6 cups romaine lettuce torn
  • 1 cup baked tortilla chip coarsely crushed
  • 1/2 cup light Monterey Jack cheese shredded
Chili:
  • 1 tablespoon vegetable oil
  • 1 onion chopped
  • 3 cloves garlic minced
  • 1 sweet red pepper diced
  • 4 teaspoons chili powder
  • 1 teaspoon dried oregano
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 can stewed tomatoes
  • 2 tablespoons tomato paste
  • 1 can black beans drained and rinsed
  • 1 teaspoon grated lime rind
  • 1/2 cup frozen corn kernels
  • 1/4 cup fresh coriander finely chopped
  • 1/4 cup fresh parsley finely chopped
  • 1 tablespoon lime juice

Method

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.

Nutritional facts <b>Per serving:</b> about

  • Sodium 1110 mg
  • Protein 17 g
  • Calories 400.0
  • Total fat 14 g
  • Cholesterol 8 mg
  • Saturated fat 3 g
  • Total carbohydrate 58 g

%RDI

  • Iron 36.0
  • Fibre 0.0
  • Folate 90.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 26.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 52.0
  • Vitamin C 160.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
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Black Bean and Lime Chili Salad

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