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Special Diet Information

Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.

Lactose
This recipe contains cheese and some of those who are lactose intolerant may be able to tolerate it.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

“Texas: 32 electoral votes, another of the so-called big enchiladas or if not an enchilada at least a huge taco.”
-Dan Rather, Newsman

The refrigerator light goes on...

I've had requests for a vegetarian version of the Taco Salad recipe and here it is. I have tried this with frozen corn (about a cup), and that'll work in a pinch, but it's just not as good as using fresh corn. There are endless variations for this recipe. You could use pinto beans and rice. Substitute with anaheim or poblano peppers for a spicier mix. Red peppers will make it sweeter.

I like to use broken corn taco shells in this salad - they hold up better when the dish gets to the table. Lastly, you can add your favorite bottled salsa. Choose one that has very low sodium and little added sugar.

Canned Black Beans

I don't hesitate to use canned beans and black beans are no exception. Find the brands in your market that you like and stick with them. This may take some trial and error because there's a wide variation in quality.

I rinse canned beans and canned black beans are no exception. In most major brands there's a high salt content and rinsing will help some. For some reason canned organic beans seem to have less added sodium.

I will add that I am inclined to use freshly cooked beans in places such as salad recipes where I will serve the beans whole. I think that the quality is more apparent in such recipes as opposed to such dishes as soup or black bean cakes.

2 ounces dried black beans = 193 calories, <1g fat, 0g sat fat, 0g mono fat, 12g protein, 35g carbohydrates, 3mg sodium, 0mg cholesterol

1 cup canned black beans = 200 calories, <1g fat, 0g sat fat, 0g mono fat, 14g protein, 36g carbohydrates, 158mg sodium, 0mg cholesterol


 

Vegetarian Corn and Black Bean Taco Salad - Low Sodium Version



Servings = 2 | Serving size =1 large salad

Cooking Time = 45 Minutes

This recipe can be multiplied by 2, 3.

The corn and black bean mixture will keep well in the refrigerator for about 2 days.

1 tsp olive oil
1 medium onion (diced)
1 medium green bell pepper (diced)
1/2 tsp chili powder
1/2 tsp cumin
1/8 tsp salt
1 ear corn (kernels cut from cob)
1 15 ounce can no salt added black beans (drained and rinsed)
1/4 cup water
2 ounces unsalted corn tortilla chips
3 cups iceberg lettuce (sliced thin)
1 large tomato (sliced into small wedges)
2 ounces reduced fat Monterey Jack cheese (shredded)
2 Tbsp reduced fat sour cream

Place a large skillet over medium heat and add the oil. Add the diced onion. Cook, stirring frequently, until the onions begin to soften. Add the green bell pepper, chili powder, cumin and salt. Cook for about 3 minutes until the peppers begin to soften.

Add the corn and cook for about 3 minutes. Add the black beans and the water and continue cooking for about 7 - 10 minutes over medium heat until the water is almost evaporated. Remove from the heat, let cool and then refrigerate.

While the corn and black bean mixture is cooling slice the lettuce and the tomatoes. Shred the cheese.

When ready to assemble place the broken taco shells in the bottom of a large bowl. Top with the lettuce and then the corn and black bean mixture. Arrange the tomato wedges around the edges.

Top with the shredded cheese, then spoon the sour cream on top and serve.

Nutrition Facts

Serving size = 1 large salad

Servings = 2

.

Amount Per Serving

Calories 550 Calories from Fat 120
  % Daily Value
Total Fat 14g 21%
    Saturated Fat 6g 30%
    Monounsaturated Fat 4g  
    Trans Fat 0g  
Cholesterol 26mg 9%
Sodium 375mg 16%
Total Carbohydrates 86g 29%
    Dietary Fiber 17g 68%
    Sugars 12g  
Protein 28g  
Vitamin A 36% Vitamin C 120%
Calcium 39% Iron 36%
Vitamin K 43 mcg Potassium 1474 mg
Magnesium 168 mg