Tuesday, January 3, 2017

[Healthy_Recipes_For_Diabetic_Friends] Taco Salad Plate


Taco Salad Plate

1 pound lean ground beef
1/3 cup bottled salsa
4 cups shredded romaine lettuce
1/2 of a 15-ounce can lower-sodium black beans, rinsed and drained 2/3 cup)
1 medium tomato, chopped
1/2 cup chopped yellow or orange sweet pepper
1 ripe avocado, halved, seeded, peeled, and cut up
1 tablespoon lime juice
1/8 teaspoon crushed red pepper (optional)
1/8 teaspoon ground cumin
2 cups baked tortilla chips (1 ounce)

1. In a medium mixing bowl combine beef and salsa. Shape beef mixture
into four 3/4 inch thick patties.

2. For a charcoal grill, place burgers on the grill rack directly over
medium coals. Grill, uncovered, 14 to 18 minutes or until done (160°F),
turning once halfway through grilling. (For a gas grill, preheat grill.
Reduce heat to medium. Place burgers on grill rack over heat. Cover and
grill as directed.)

3. Meanwhile, divide lettuce among four serving plates. Top with beans,
tomato, and sweet pepper. In a small resealable plastic bag place the
avocado, 3 tablespoons water, the lime juice, crushed red pepper (if
using), and cumin. Seal bag; knead the bag until avocado is mashed and
mixture is combined.

4. Place a grilled burger with each salad. Snip a hole in one corner of
the bag containing the avocado mixture; squeeze the mixture over burgers
and arrange tortilla chips on plates.

Makes: 4 servings (1 beef patty, 1 cup lettuce, 3 Tbsp beans, 2 Tbsp
tomato, 2 Tbsp sweet pepper, 1/4 cup avocado mixture, and 1/2 cup chips

Nutritional Information per Serving: 337 cal., 18 g total fat (5 g sat.
fat), 73 mg chol., 318 mg sodium, 19 g carb., 7 g fiber, 27 g pro.

Exchanges: 1 starch, 3 lean meat, 1 vegetable, 2 fat.


Love me without fear, Trust me without questioning. Need me without
demanding,Want me without restrictions. Accept me without change,
Desire me without inhibitions. For a love so free.... Will never fly away.


Posted by: Darlene BC <dsharple@shaw.ca>
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