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Layered Southwestern Salad with Tortilla Strips

Break out of that salad rut with this zesty slimmed-downed Tex-Mex medley topped off with a light sour cream dressing and homemade tortilla chips.

MAKES: 6 servings

SERVING SIZE: 2 cup

CARB GRAMS PER SERVING: 29

Rated :

by 4 people

Layered Southwestern Salad with Tortilla Strips

Nutrition Facts Per Serving:

Servings Per Recipe: 6
cal.(kcal): 227
Fat, total(g): 11
chol.(mg): 12
sat. fat(g): 3
carb.(g): 29
Monosaturated fat(g): 4
Polyunsaturated fat(g): 1
fiber(g): 9
sugar(g): 5
pro.(g): 11
vit. A(IU): 4179
vit. C(mg): 35
Thiamin(mg): 0
Riboflavin(mg): 0
Niacin(mg): 2
Pyridoxine (Vit. B6)(mg): 0
Folate(�g): 121
Cobalamin (Vit. B12)(�g): 0
sodium(mg): 386
Potassium(mg): 767
calcium(mg): 232
iron(mg): 2

Diabetic Exchanges

Vegetables(d.e): 2
Starch(d.e): 1
Lean Meat(d.e): 1
Fat(d.e): 2

2 6 inches corn tortillas

Nonstick cooking spray

1/2 cup light dairy sour cream

1/4 cup snipped fresh cilantro

2 tablespoons fat-free milk

1 teaspoon olive oil

1 large clove garlic, minced

1/2 teaspoon chili powder

1/2 teaspoon finely shredded lime peel

1/4 teaspoon salt

1/4 teaspoon ground black pepper

6 cups torn romaine lettuce

4 plum tomatoes, chopped (2 cups)

1 15 ounce can black beans, rinsed and drained

1 cup fresh corn kernels*

1/2 cup shredded reduced-fat cheddar cheese (2 ounces)

1 avocado, halved, pitted, peeled, and chopped

Snipped fresh cilantro (optional)

1. Preheat oven to 350 degrees F. Cut tortillas into 1/2-inch-wide strips; place in a 15x10x1-inch baking pan. Coat tortillas lightly with cooking spray. Bake for 15 to 18 minutes or just until crisp, stirring once. Cool on wire rack.

For dressing::

2. In a small bowl, stir together sour cream, the 1/4 cup cilantro, the milk, oil, garlic, chili power, lime peel, salt, and pepper.

3. Place lettuce in a large glass serving bowl. Top with tomatoes, beans, corn, cheese, and avocado. Add dressing and sprinkle with tortilla strips. If desired, garnish with additional cilantro.

Tip

* It isn't necessary to cook the corn. However, for a roasted flavor and softer texture, try baking it with the tortilla strips. Place the strips at one end of the baking pan and the corn at the other end.

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