Taco Salad - Low-Fat
A vibrant, flavorful taco salad featuring crispy tortilla cups, seasoned beef, fresh vegetables, and reduced-fat cheese, perfect for a light yet satisfying meal.
Ingredients
- 1 recipe tortilla cups
- 1 recipe tomatillo guacamole ⓘ
- 1/2 lb. lean ground beef ⓘ
- 3 cloves garlic, minced ⓘ
- 1 (15 oz.) can dark red kidney beans, drained ⓘ
- 3/4 cup frozen whole kernel corn ⓘ
- 1 (8 oz.) jar taco sauce ⓘ
- 1 tablespoon chili powder ⓘ
- 1 small head lettuce, torn to pieces ⓘ
- 2 medium chopped tomatoes
- 1 large sweet green pepper, chopped
- 3/4 cup shredded, reduced-fat sharp Cheddar cheese ⓘ
- 4 green onions, thinly sliced ⓘ
- salsa ⓘ
Instructions
- Prepare tortilla cups and set aside.
- Prepare tomatillo guacamole, cover and chill.
- In a medium skillet, cook beef and garlic until beef is browned.
- Drain off fat.
- Stir in kidney beans, corn, taco sauce, and chili powder.
- Bring to a boil, then reduce heat, cover, and simmer for 10 minutes.
Tips & Substitutions
For a healthier twist, consider using ground turkey or chicken instead of lean ground beef. You can also substitute the kidney beans with black beans or pinto beans for a different flavor profile. If you're short on time, store-bought tortilla cups can save you the hassle of making them from scratch. Fresh herbs like cilantro can enhance the guacamole and salad.
Serving Suggestions
Serve this taco salad in the crispy tortilla cups for a fun presentation. Top with your favorite salsa for added flavor, and consider serving with a side of Mexican rice or black beans for a complete meal. This salad pairs beautifully with Kay Lynn's Mexican Layered Casserole for a delightful Tex-Mex feast.
Storage & Reheating
To store leftovers, keep the beef mixture and salad components separate to maintain freshness. Refrigerate in airtight containers for up to 3 days. When reheating the beef mixture, do so on the stove over low heat, adding a splash of water if it seems dry. The tortilla cups are best enjoyed fresh, so add those just before serving.
Nutrition & Diet Analysis (per serving)
Each serving of Taco Salad - Low-Fat contains roughly 919 calories, with 36g protein, 106g carbohydrates, and 42g fat. It is an excellent source of protein (71% of the Daily Value), dietary fiber (61% of the Daily Value), and iron (58% of the Daily Value). Note that it is relatively high in sodium, at 2067mg per serving (90% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I make this taco salad vegetarian?
Absolutely! You can replace the ground beef with additional beans, lentils, or even quinoa for a protein boost. You could also add more vegetables like zucchini or bell peppers for extra flavor and texture. Just ensure to adjust the seasoning to suit the added ingredients.
How do I make the tortilla cups?
To make tortilla cups, preheat your oven to 375°F (190°C). Lightly spray or brush corn tortillas with oil, then shape them over the cups of a muffin tin. Bake for about 10-12 minutes or until golden and crispy. Let them cool before filling to maintain their crunchiness.
What can I use instead of tomatillo guacamole?
If you don't have tomatillos, you can make traditional guacamole using ripe avocados, lime juice, garlic, and salt. For a twist, consider adding diced jalapeños for some heat or mango for a sweet contrast. This will still complement the salad beautifully.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).