Taco Salad
Ground beef and beans are flavored with cumin and chili powder and served over lettuce and other veggies for an easy weeknight dinner. Top with cheese and dressing.
- Yield
- 4 servings
- Serving size
- 2 cups salad, 1/6 of recipe (230g)
- Rating
- 3.51 of 5 (108 ratings)
Food groups
- Dairy: 1/2 cups
- Grains: 1 ounces
- Protein Foods: 1/2 ounces
- Vegetables: 2 1/4 cups
Ingredients
- 1/4 pound lean ground beef
- cumin, ground (1 1/2 teaspoons, optional)
- 1 tablespoon chili powder
- 1 cup kidney or pinto beans (dry-cooked or canned, drained)
- 1/2 head of lettuce (torn)
- 1 small onion (diced)
- 2 medium fresh tomatoes (cut up)
- 1 can corn (15.2 oz, drained)
- 1/2 cup cheddar cheese (shredded)
- 2 cups light tortilla chips (broken)
- 1/2 cup non-fat yogurt
- 1/2 cup salsa, chunky
Directions
- Wash hands with soap and water.
- Brown ground beef and drain any fat.
- Add beans, cumin, and chili powder and heat through.
- Toss lettuce, tomatoes, onion, and cheese in large bowl.
- Spoon on meat and bean mixture and top with broken tortilla chips.
- Prepare dressing by mixing yogurt and salsa.
- Serve on the side of the salad Refrigerate leftovers within two hours.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 361.07 |
| Total Fat | 9.62 g |
| Saturated Fat | 3.98 g |
| Monounsaturated Fat | 3 g |
| Polyunsaturated Fat | 1 g |
| Linoleic Acid | 1 g |
| α-Linolenic Acid | 0.1 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 31.17 mg |
| Carbohydrates | 52.55 g |
| Dietary Fiber | 9.78 g |
| Total Sugars | 14.81 g |
| Added Sugars included | 0 g |
| Protein | 20.12 g |
| Calcium | 260 mg |
| Potassium | 992 mg |
| Sodium | 644.21 mg |
| Copper | 0 mg |
| Iron | 3 mg |
| Magnesium | 92 mg |
| Phosphorus | 394 mg |
| Selenium | 14 mg |
| Zinc | 4 mg |
| Vitamin A | 239 mcg |
| Vitamin B6 | 0.5 mg |
| Vitamin B12 | 0.9 mcg |
| Vitamin C | 21 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 2 mg |
| Vitamin K | 66 mcg |
| Folate | 110 mcg |
| Thiamin | 0.3 mg |
| Riboflavin | 0.4 mg |
| Niacin | 4 mg |
| Choline | 87 mg |
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Source
Recipe by: Favorite Recipes for Family Meals — Washington State University Extension
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/taco-salad. Federal works are public domain in the United States.