Mexican Taco Salad Minus The Extra Calories

OK, you don't need me to tell you that if your Mexican Taco salad comes in a ginormous greasy shell, it's probably not calorie-friendly and is not low in fat. Taco salads often contain disturbing amounts of calories and fat.  

       

Serving Size: 1 salad (including shell)

Calories: 945

Fat: 57g

Carbs: 72g

Sodium: 1,910mg

Fiber: 12g

Sugars: 8g

Protein: 38g

The numbers here are so staggeringly high that you may find them hard to believe. Looks like the  grease-soaked shell, heaps of fatty beef, handfuls of cheese, and gobs of sour cream add up after all. 

Bottom line: Don't order taco salads when eating out. Instead, make them at home using this delicious and healthy recipe. Your entire family will enjoy this twist on their favorite Mexican meal.  

Servings 3 (2 bowls per serving)

Prep Time - 10 min, Cook Time - 15 min, Total Time - 25 min.

Ingredients:

6 - 6” Tortillas (I used Mission Extra Thin Yellow Corn Tortillas)

Cooking Spray

½ lb Lean Ground Turkey or shredded chicken

½ packet of Taco Seasoning

1/3 c water

3 tbsp Reduced Fat Shredded Mexican Cheese

2 tbsp Tostito's chunky salsa

Shredded Lettuce

6 Grape Tomatoes, quartered

Directions:

1. Preheat the oven to 375 degrees.

2. Sprinkle each tortilla lightly with water and stack them on a plate. Cover the top with another plate that is turned upside down and microwave the tortillas for 1 minute or until warm. 

3. Turn two 12 cup muffin pans upside down. Mist each side of a tortilla lightly with cooking spray and center it in the space between 4 muffin cups, creating a bowl. Repeat with the 5 remaining tortillas, forming 3 bowls on each tin. Bake in the oven for 8-10 minutes.

4. While the tortilla bowls are baking, spray a large skillet with cooking spray and add the ground turkey and brown. Add 1/3 cup of water and taco seasoning, bring to a boil and then reduce heat to simmer 3-4 minutes.

5. Let the tortilla bowls cool for a few minutes after removing them from the oven. 

6. In each bowl, layer ¼ cup of meat, 1 tbsp of shredded cheese, 1 tsp of taco sauce, 4 quarters of grape tomato and some shredded lettuce (of course in any order you choose).

Nutrition Facts:

Servings – 2 bowls, Calories - 274.0, Cholesterol - 63.7 mg, Sodium - 384.8 mg, Total Carbohydrate - 8.1 g Protein – 17.8 g

The Amount Does Matter!

Most of us do not think of how much we eat. We just put into our mouths what’s on our plates. After all, everyone knows how much food to dish out, right? Well, actually, no. It has become evident that portion sizes has been rising steadily during the last two decades. Restaurant portion sizes in the United States and Europe have increased by about 50% in the last 15 years, just look at our fast food industries.

So how much is too much food? The Food Pyramid is a good starting point.  Here’s what you need to know: a portion is not the same as a serving. A portion is how much you eat. A serving is a specific amount of food. Therefore you need to understand and use serving size when deciding on portion sizes in your daily diet.

For example, if you eat a bowl of noodles and a bowl of rice at lunch and dinner, you would have satisfied your daily requirement of 6 servings of grains and cereals (2 servings each meal). Snacking on any additional starches in the form of flour pastries or potato chips would exceed the daily recommendation.

The same goes for meat and dairy products. A serving of meat or fish is about the size of a cassette tape. Hence one medium piece of tilapia or a medium piece of chicken would be one serving of meat or protein. So would a large egg. As you can imagine, many individuals, eat well above the recommended 2-3 servings of the protein group every day!

With processed foods, things may get a little tricky until you learn to eye-ball what one serving looks like. Many people wrongly assume that one pack of noodles or pasta equals a serving, perhaps because that makes preparation so convenient. But one pack of noodles or pasta could equal one to three servings according to the Food Pyramid and you could be eating more than you bargained for.

Eating according to the portions recommended by the Food Pyramid may seem a lot less than what you first thought. So go ahead, enjoy your food, just watch the portions.

Quick Tips on the Go

• Read the serving size information on the food label and let it guide the size you are serving.
• Use a smaller plate or bowl. Filling a smaller dish gives the appearance of a larger portion.
• Eat more meals at home and bring your lunch to work or school.
• Eat small snacks that provide nutrition as well as calories, not too many.
• Share/ Split meals at restaurants or take part of the meal home.
• Measure foods like cereal into a bowl and see what one portion looks like.
• Count the cookies in a serving size as shown on the label and eat only that many.
• Eat more vegetables and fruit. Pair apple or celery with peanut butter or cheese (follow the serving size amount on the peanut butter).

Article by Club Fitness Nutritionist Jessy Hamawi