Taco Salad

Taco Salad

  • Servings: 6
  • Difficulty: Easy
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THIS IS NOT GOOD IF YOU ARE COUNTING CALORIES. This is a good salad, a little high in calories but hey once in a while, you have to say, ok, I will indulge. I started this recipe as this was something I had in a restaurant but their version was 1000 so I did all I could to reduce it. I have a few more tricks that I will mention in closing. So let’s get to it.

Ingredients

  • 1 package of Taco Seasoning Mix (Old El Paso)
  • 1 cup of cooked black beans (if you use canned, make sure to rinse)
  • 1 lb of extra lean ground beef
  • 45 grams or 1.5 ounces of Cheddar Cheese (reduced fat)
  • 1 medium onion chopped
  • 1 avocado
  • 3 corn on the cob
  • 1 cup of Salsa (Herdez Salsa)
  • 1 cup of Cilantro chopped
  • 2 cup of Spinach
  • 2 cup of Cooked white rice
  • 2 jalapeño chopped (optional)

Directions

  1. Preheat oven to 350.
  2. Put tortilla shells in mold and cook for 10-12 minutes
  3. In a boiling pot of water cook corn for 10-12 minutes.
  4. Once cooked, rinse with cold water to stop cooking and shuck.
  5. In a pan, brown the ground beef and make sure to loosen.
  6. Add Taco mix and cook using directions on package.
  7. Now is assembly, shell, put in rice at bottom, put black beans, taco mixture. Then top with corn, onion, jalapeño, avocado, cheese, cilantro, spinach and salsa.

Nutrition Per Serving

  • Calories 622 each
  • Fat 18.9 g
  • Sugar 2.6 g
  • Carbohydrates 82.8 g
  • Protein 31.7 g
  • Fibre 8.3 g

I started making this at home ironically because I had left over rice and thought of the salad we sometimes have at the mexican restaurant. Want to save time, everything can be prepared ahead of time. Just don’t cut your avocado until the last moment or you can use guacamole. If you want to save some calories, omit the rice at the bottom. I usually use my own salsa which is made to my taste and heat level. I’ve seen this recipe done with refried beans instead of black beans, and brown rice instead of white rice. The possibilities are endless, you can use fish, chicken, pork, completely vegetarian, beyond meat, anything. Let your imagine go, have fun and make it your own.

Sole Asparagus with Pesto Sauce

Sole Asparagus with Pesto Sauce

  • Servings: 4
  • Difficulty: Easy
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Sole is a fish that most people like. It isn’t strong in taste. It is quick to prepare. Low calorie to boot. Here is a quick recipe that can dress up a plate like no other.

Ingredients

  • 1 lb of sole thinly sliced
  • Salt and pepper to season
  • 24 spears of aspargus
  • 2 tbsp of olive oil
  • 4 tbsp of lemon juice
  • 1 cup of white sauce (see link)
  • 1 tbsp of pesto paste or you can make a quick pesto with 1/2 cup of chopped basil, 4 minced garlic cloves and 1 tbsp of oil
  • 1 lemon cut into 8 slices

Directions

  1. Preheat oven to 375 degrees
  2. Season sole to taste.
  3. Place lemon slices at bottom of baking sheet
  4. Divide sole into four
  5. Wrap 2 spears of asparagus into one serving of sole.
  6. Sprinkle with olive oil.
  7. Place remaining spears onto the pan.
  8. Put 1 tbsp of lemon juice over fish, per serving.
  9. Place in preheated oven for 15-17 minutes.
  10. In the meantime, prepare white sauce.
  11. Once the sauce has reached ideal thickness, add pesto paste. (if adding fresh ingredients like chopped basil and garlic and oil, add at start of preparing sauce)
  12. Once fish is cooked, plate and put 1/4 of the sauce over each serving. Adding extra asparagus to the sides.

Nutrition Per Serving

  • Calories 293
  • Fat 11.7 g
  • Sugar 7.8 g
  • Carbohydrates 13.6 g
  • Protein 29.5 g
  • Fibre 1.8 g

This is easy, quick and makes a nice plate. As you see I didn’t have enough asparagus spears so I prepared edamame beans. With the asparagus you have your veggie content and the fish your protein content, serve it with rice and or bread and you have your starch and a balanced meal. You can do this with any fish that you could wrap around the asparagus. A thinner fish like mahi mahi, or tilapia work great. If you want it spicy just add crushed chili peppers when preparing your white sauce. You can cut the recipe in half so you don’t have a bunch of extra sauce left over. Remember the most important thing, have fun and make it your own.