Reduced Fat Taco Salad


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Reduced Fat Taco Salad

Reduced Fat Taco Salad

You can take just about any recipe and make it healthier without compromising flavor, this reduced fat taco salad recipe is a perfect example. You can easily make your own taco seasoning to control the salt and sugar if you want to and there are no thickening agents in homemade taco seasoning. If using homemade seasoning, add 1/4 cup tomato sauce and 1/8 cup chicken broth to evenly distribute throughout the meat.

I included the fat and calories under the recipe. In this recipe I used traditional refried beans, I find reduced fat are too dry, fresh salsa found in the produce department because it’s not processed, homemade taco seasoning, 98%  ground chicken and regular 10″ tortillas, not reduced fat. You can omit the tortilla all together and serve on butter lettuce leaves or make chicken taco lettuce wraps.

When reading the nutritional value, keep two things in mind. 1. A restaurant taco salad can be FOUR times the fat and calories of the recipe below and  2.  I only ate 1/2 of the taco salad I made. It is very filling.

Reduced Fat Taco Salad Ingredients
  • 1 lb  98%  ground chicken
  • 1-2 TBSP homemade taco seasoning (to taste) or 1 package pre made (reduced sodium)
  • 1 16 oz  can reduced fat refried beans
  • 4 oz  Mexican cheese blend,  2%
  • 4 large olives (optional)
  • 2 TBSP reduced fat sour cream per salad
  • 2 TBSP salsa
  • Shredded lettuce
  • 10″ tortillas
Reduced Fat Taco Salad Directions
  1. Brown meat in a non stick skillet, drain if needed.
  2. Add back to pan and add taco seasoning.
  3. If using homemade seasoning, see above or follow directions on package of pre made.
  4. Heat refried beans.
  5. Assemble in bowl or see tortilla pan below.
  6. Start with beans on the bottom, top with meat, cheese, lettuce, salsa and sour cream and enjoy!
  7. Makes 4 salads

Total Calories per salad = 565 ….. Total fat per salad = 17.5 grams  

  • 3 oz ground chicken:  calories 120 … fat 1.5 grams
  • 1/2 cup beans: calories 110 … fat 2.5 grams
  • 1 10″ tortilla: calories 180 … fat 2 grams (check package as they vary)
  • 1 oz  Mexican blend cheese 2%: calories  80 … fat 6 grams
  • 2 TBSP reduced fat sour cream: calories = 40 … fat 3 grams
  • 4 large olives chopped: calories 25 … fat 2.5 grams (optional)
  • 2 Tbsp salsa: calories 10 … fat 0
  • Shredded lettuce: Free food

Always read labels. Nutritional information will vary by brand.

Tortilla pan – I bought this one from an infomercial on TV = mistake. I like the pan very much, it does a great job, after I experimented for the best results that is. The mistake was that I could have gotten the same pan from Amazon without the hassle for less.

Here’s the deal, buy one for $10.00, double your order and pay only shipping and handling. That $10.00 deal + S/H ended up costing $23.00. Add insult to injury, they sent me 3 double orders which cost a total of $69.00.

Product review – It works great with any size tortilla. Use a 10″ tortilla for a meal or smaller tortillas to make bowls for entertaining. They also work for holding guacamole, salsa, dips or condiments.

I followed the directions the first time and wasn’t impressed. The edges crisped up but the rest of tortilla was still soft. I sprayed the next one with cooking spray on both sides, baked 8 minutes and removed the tortilla from the pan, covered the edges with tin foil and baked another 3-4 minutes. Perfect! The entire tortilla bowl was crispy.

Bon Appetite~ ~Valerie

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