Sound Bites | Nutritious Nibbles

Nutritious Nibbles
    
The Suburban Chef
Want nutritious meals, but no time to shop or cook? Let the Suburban Chef get the job done for you! As seen on Fox 19, Barbie Hahn is your answer. See link below for more information and to contact.
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Baked Taco Salad

Just in time for Cinqo de Mayo – try this tasty Taco Salad! It's a hardy meal even without the unhealthy deep-fried tortilla shell. It's also full of vision-friendly vitamins & minerals.

Ingredients:
5 (6-inch) corn tortillas, cut into strips
1-2 tablespoons olive oil
2-3 boneless, skinless chicken breasts, cut into bite-size pieces
1 medium onion, chopped
5 garlic cloves, minced
1 cup low fat or fat free sour cream (or 1 cup fat free plain yogurt)
1 - 15.5 oz can black beans, drained & rinsed
1 - 14.5 oz can yellow corn, drained & rinsed
1 - 4.5 oz can green chilies
1 packet (1.25 oz) taco seasoning
1 teaspoon ground cumin
1 cup shredded Mexican-blend cheese
8 - 10 cups of salad greens (the darker the better)
4 tomatoes, chopped
6-8 green onions, chopped
Sliced black olives (optional)
Salsa, guacamole, & low fat sour cream (optional toppings)

Directions:
  1. Preheat oven to 400° F. Cover cookie sheet with aluminum foil.
  2. Place tortilla strips on prepared cookie sheet; lightly spray with cooking spray.
  3. Bake in 400° oven for 10-12 minutes or until lightly browned & crisp. Set aside until you assemble salad.
  4. Reduce oven to 350° F. Spray 13 x 9-inch baking dish with cooking spray. In a nonstick skillet, heat oil over medium high heat. Add chicken, onion & garlic. Stir frequently and cook until chicken is no longer pink (about 10 minutes), spoon into prepared baking dish. Combine with sour cream (or yogurt), beans, corn, chilies, & spices. Sprinkle cheese evenly over the top.
  5. Cover with foil and bake for 30 minutes. Remove foil & cook an additional 10 minutes or until cheese is melted.
  6. Toss salad greens, tomatoes, green onions (& olives). Divide evenly among 8-10 salad bowls. Top each with baked taco mixture and tortilla strips. Serve immediately with or without optional toppings.
Makes 8-10 servings.

Nutrition information per serving (without guacamole or additional sour cream toppings): 313 calories, 22 gm protein, 29 gm carbohydrate, 8 gm fat (3 gm saturated fat), 6 gm fiber, 47 mg cholesterol, 551 mg sodium

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