| Taco Salad |
| Number of Servings |
6 |
|
Serving Size |
1 1/2 cup |
| Preparation Time |
NA |
|
Cooking Time |
NA |
| |
|
|
|
|
| Quantities |
Ingredients |
| 1 (15 ounces) can | kidney beans, undrained |
| 1/2 cup | onion, chopped |
| 2 tablespoons | water |
| 1 tablespoon | chili powder |
| 6 | taco shells |
| 1 cup | lettuce, chopped |
| 2 | small tomatoes, diced |
| 1/2 cup | shredded cheddar cheese |
| | Taco Sauce (optional) |
|
| Equipment |
Instructions |
- can opener
- measuring spoon
- measuring cup
- frying pan
- mixing spoon
- sharp knife
- cutting board
- grater
- potato masher or fork
|
- Put kidney beans (including the liquid that is in the can) into the mixing bowl. Mash.
- Chop onion. Heat the water in frying pan, and onion and sautŽ for one minute.
- Ass masked beans and chili powder. Turn to low and stir frequently (you may need to add a little more water).
- Break 2-3 taco shells in the the size of chips. Place "taco" chips onto plates and spoon bean mixture over them.
- Top bean mixture with lettuce, tomatoes, and cheese. Top with taco sauce if desired.
|
| NOTES: Variation: Meat can also be browned and used in combination with beans, but fat and calories levels will increase. Corn ships or tortilla chips can be used instead of taco shells. |
| Nutrition Information |
| Calories |
170 |
| Total Fat |
6 grams |
| Saturated Fat |
2.5 grams |
| Protein |
7 grams |
| Carbohydrates |
22 grams |
| Fiber |
5 grams |
| Sugar |
3 grams |
| Vitamin A |
15% |
| Vitamin C |
15% |
| Calcium |
10% |
| Iron |
10% |
|
|
