Wednesday, February 18, 2009

Try this Tasty and Healthy Quick Meal for Busy Nights

This is very quick meal that I made last week. The twist is that often times you see taco salad recipes that use bottled salad dressing and taco seasoning that has MSG. My version is very quick and easy to prepare. You can set aside some of the dressing and salad ingredients separetely in plastic containers for lunches if you don't plan to eat this all at once. This meal is very kid-friendly, too.

Beef and Bean Taco Salad
Serves 6-8

  • 1 pound ground lean beef (or turkey/chicken)
  • 1/2 large onion
  • 2 cloves, crushed garlic
  • Salt and pepper to taste
  • 1 tsp cumin
  • 1 tsp dried oregano
  • 1 tsp chili powder
  • 1/4 to 1/2 tsp cayenne pepper
  • 1 cup frozen corn
  • 1/2 cup tomato sauce
  • 1 head lettuce
  • 1 cup shredded sharp cheddar cheese
  • 1/2 cup sliced black or green olives
  • 14 oz can kidney beans, rinsed and drained
  • 1/2 cup salsa (your favorite)
  • 1/2 cup plain non-fat yogurt
  • Corn chips


  1. Finely chop onion. Pre-heat a medium skillet on medium heat. Spray skillet with cooking spray or drizzle with olive oil when skillet is heated.

  2. Cook ground beef with onions and garlic.

  3. When beef is almost cooked, add salt, pepper, cumin, oregano, chili powder. and cayenne. When fully cooked, add frozen corn and tomato sauce. Cook on medium for another 2-3 minutes. Keep warm.

  4. While beef is cooking, wash and dry lettuce. Tear lettuce into a large salad bowl.

  5. Rinse kidney beans and drain. Add drained beans to lettuce in the salad bowl. Add sliced olives, shredded cheese.

  6. In a small mixing bowl, whisk yogurt and salsa. You may want to add fresh lime juice.

  7. Add beef and corn mixture to the salad bowl. Add 2 oz of corn chips. Toss with the dressing and serve. Garnish with additional corn chips.

Tip: Serve with fruit such as pineapple or mango to round out the meal. You can spice this up by adding fresh chopped cilantro, sliced bell peppers, avocado, or cucumbers.

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