-tips for an inspired life-

By Assistant Manager Kelly Bowlin

 

Confession!  I love taco salad, but even though it's a salad it can be very unhealthy.  Below I feature a low fat version that features the best taco flavors all mixed together in a lovely mess of cumin, spicy goodness topped with protein packed Greek yogurt.  It's a meal that is served at my house at least once a week.

 

You may have noticed I use nonfat Greek yogurt a lot.  That's because one serving (which is strained to remove most of the whey or liquid, making it thicker) contains seven additional grams of protein and half the sodium of regular nonfat yogurt.  But you'll find three times the calcium (about one-third of a day's recommended amount) in the regular variety.  Plus without the extra liquid, it is a perfect substitute for sour cream (although low-fat sour cream versions aren't that unhealthy, they only have two grams of protein per serving and more fat). 

 

 

-2 TBSP extra-virgin olive oil

-1 medium onion, chopped (optional)

-1 lbs turkey breakfast sausage

-1 lbs low fat ground turkey

-1/3 cup mild peppers sliced

-1/3 cup jumbo black olives, sliced

-1 15oz can of organic black beans, drained and rinsed

-1 1/2 cups fresh corn kernels, frozen or thawed

-2 TBSP ground cumin

-1 TBSP chili powder or cayenne powder (optional)

-1 1/2 TSP ground oregano

-1 TSP black pepper

-2 TBSP soy sauce

-1/2 cup chopped fresh cilantro (optional)

-2 cups baby Romaine leaves or other spring mix

-1 cup shredded 2% fat cheddar cheese or low fat Feta cheese

-2 1/2 handfuls coarsely crumbled baked tortilla chips

-1/3 cup prepared salsa

-1 1/2 cups of plain Greek yogurt mixed with chopped chives or green onions

-lime wedges for garnish

 

Directions: 

Heat oil in a large nonstick skillet over medium heat.  Add turkey, cover and cook for five minutes, stirring and chopping up turkey occasionally.  Add onion, black beans and corn; cook covered until all ingredients are hot, then uncover and start stirring intermittently, until the onion begins to brown, about 5 minutes.  Pour in the soy sauce and stir vigorously to coat the meat.  Add chili powder, oregano, black pepper and cumin and 3/4 cup of water.  Cook, stirring frequently, until all of the liquid has evaporated.  Let cool slightly.

 

Meanwhile, while the taco mixture is cooking, shred the cheese, drain the mild peppers, slice the jumbo black olives, mix the Greek yogurt with chives, cut the lime wedges and toss lettuce in a large bowl with the cilantro.  You can either set all the ingredients out on the table and have people build their own salads (always fun with dinner guests) or assemble them in the kitchen.  I suggest the following order starting at the bottom of your salad bowl: cracked chips, shredded cheese, taco mixture, mild peppers, black olives, lettuce, Greek yogurt and salsa, all spritzed with a bit of lime juice.  This way, you don't go to stir the salad and the chips fly all over your table and the lettuce is bound by the Greek yogurt.  Clean and tidy, but oh so delish.