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Fiesta Taco Salad with Beans

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  • Prep 15 min
  • Total 20 min
  • Servings 5
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Betty Crocker's Diabetes Cookbook shares a recipe! Here's a recipe keeper—taco salad that's ready in 20 minutes!
By Betty Crocker Kitchens
Updated Oct 6, 2008

Ingredients

  • 1 can (15 oz) black beans, drained, rinsed
  • 1/2 cup taco sauce
  • 6 cups bite-size pieces lettuce
  • 1 medium green bell pepper, cut into strips
  • 2 medium tomatoes, cut into wedges
  • 1/2 cup pitted ripe olives, drained
  • 1 cup corn chips
  • 1 cup shredded Cheddar cheese (4 oz)
  • 1/2 cup reduced-fat Thousand Island dressing

Steps

  • 1
    In 2-quart saucepan, heat beans and taco sauce over medium heat 4 to 5 minutes, stirring occasionally, until heated.
  • 2
    In large bowl, toss lettuce, bell pepper, tomatoes, olives and corn chips. Spoon bean mixture over lettuce mixture; toss. Sprinkle with cheese. Serve immediately with dressing.

Tips from the Betty Crocker Kitchens

  • tip 1
    One simple substitution of reduced-fat cheese cuts the fat back to 8 grams and trims the calories to 280 per serving.
  • tip 2
    For a heartier meal, add 2 cups cut-up cooked chicken to the salad and serve with 1/2 cup red or green grapes for a mere 3 Carbohydrate Choices.
  • tip 3
    Thousand Island dressing is named after the Thousand Islands in upstate New York. It was served to fishermen on "shore dinners" and became so popular that the recipe spread throughout New York and across the U.S.

Nutrition

340 Calories, 14g Total Fat, 14g Protein, 40g Total Carbohydrate, 10g Sugars

Nutrition Facts

Serving Size: 1 Serving
Calories
340
Calories from Fat
130
Total Fat
14g
22%
Saturated Fat
6g
28%
Trans Fat
0g
Cholesterol
25mg
8%
Sodium
720mg
30%
Potassium
650mg
18%
Total Carbohydrate
40g
13%
Dietary Fiber
10g
42%
Sugars
10g
Protein
14g
% Daily Value*:
Vitamin A
25%
25%
Vitamin C
50%
50%
Calcium
20%
20%
Iron
20%
20%
Exchanges:
1 1/2 Starch; 0 Fruit; 1 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 Fat;
Carbohydrate Choice
2 1/2
*Percent Daily Values are based on a 2,000 calorie diet.
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