A simple salad made of the best parts of a taco — lettuce, beans, tomato and avocado — without the shell.
1 cup cilantro leaves (packed tightly)
6 ounces plain low-fat Greek yogurt
2 tablespoons lime juice
Pinch salt and black pepper
Optional: pinch cayenne pepper
1 large head Romaine lettuce, rinsed and dried
2 medium tomatoes
Optional: 1 jalapeño pepper
½ cup frozen corn, thawed
1 cup canned vegetarian refried beans
- Finely chop cilantro, then divide roughly in half. In a medium bowl, thoroughly mix yogurt, lime juice, half of cilantro, salt, black pepper and cayenne pepper, if using. Set aside.
- Chop lettuce, tomatoes, avocado and jalapeño, if using. Toss lettuce, tomatoes and avocado with corn in large serving dish.
- Create an open space in the center of the serving dish and place refried beans.
- Over refried beans, place yogurt mixture. Over yogurt mixture, place chopped jalapeño, if using. Sprinkle the rest of the cilantro over the entire salad. Serve immediately.
Serving size: 1½ cups
Calories: 147; Total fat: 6g; Saturated fat: 1g; Cholesterol: 2mg; Sodium: 225mg; Carbohydrates: 17g; Fiber: 7g; Sugars: 4g; Protein: 8g; Potassium: 753mg; Phosphorus: 158mg
Karman Meyer, RD, is a registered dietitian in Nashville, Tenn. Her blog is karmannutrition.com.