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Thursday, 9 May 2013

Lean Taco Salad

For me, a food being unhealthy is not an excuse to not eat that food. I always try to make it as healthy as possible. This “Lean” Taco Salad is totally fat free and packed with nutrients. How??! First, The chips are made from whole wheat that are baked with absolutely ‘No Oil’. Second of all, the soya bean chilli (Not Canned Beans Not Ground Meat). Soy beans are so good for you. They are rich in protein, iron, omega – 3 fats, fibre and are low in cal. To me the dressing is what gives a whole dimension to this dish. So dressing is a must. But a lean taco salad is only lean if it has a low cal dressing. Of course mayo and ranch are delicious,  but are heavy at for your waistline too. So I chose to made this salad dressing with thick low fat curd / Yogurt. Now don’t you agree its “Lean”? I kept the topping very simple, but you can top the salad with olives, pickles, avocado etc etc

The famous Mexican finger food made healthy & DELICIOUS !!!

Serves 3

You Will Need:

Some Torn Ice Berg Lettuce (I cut it into very thin strips)
As much as Whole Wheat Chips / Corn Tortilla Chips (Store Bought) You Want

For the Salsa:

2 tbsp Finely Chopped Onion
2 tbsp Finely Chopped Zucchini
1/2 Cup of Finely Chopped Red, Yellow and Green Bell Peppers
1/4 Cup of Sweet Corn Kernels
Salt to Season
A tbsp of lemon Juice

For the Chilli Kidney Beans:

A Cup of Cooked Soy Beans
A tbsp of Finely Chopped Onion
3 tbsp of Tomato paste
2 tbsp of Taco Seasoning (Adjust to your liking)
1 1/2 Cups of Soy Bean Stock (The water you boiled the soy in)
Salt if Required
A tbsp of Oil

Salad Dressing:

A cup of Low Fat Yogurt / Curd
1 tsp of Garlic Powder
1/2 tsp of Onion Powder
1 tsp of Lemon Juice
Salt & Pepper to Season
1 tsp of Dried Basil
1 tsp of Store Bought Green Chilli Sauce (I used this)
1/2 tsp of Sugar

The Cooking:

For the Dressing:

Mix all the ingredients and refrigerate.

For the Wheat Chips:

Whole Wheat chips are a healthier option. If you like you can use plain flour, half wheat and half plain flour or even store bought ones. You will find the direction for making the wheat chips here

For the Chilli Soy Bean:

Heat pan on high with a tbsp of oil, add the onions and sauté till translucent. Then tip in the cooked kidney beans, taco seasoning, tomato paste and stir everything together. Pour in the stock and simmer for 5 mins. Mash some of the beans and let others stay whole. Take off heat once the excess water has evaporated and it becomes a gravy. Add salt if required. Take off heat and let it cool.

For the Salsa:

Mix all the ingredients and season with salt and lemon.

Dressing Up the Salad:

Make a bed of torn lettuce leaf and place the chips on to. Tumble in the salsa and top off with chilli bean and place dollops of dressing . Crumble some chips on top and serve right away (you don't want the salad soggy)

  • If the yogurt you are using is not thick, place a cheese cloth over a sieve and tip in the yogurt into the cheese cloth. Let the excess liquid drip down and then you will have a thick and creamy yogurt. This is called hung curd.
  • If you don’t have garlic powder, grate a garlic cloves into the chilli bean and salad dressing.

Happy Cooking!


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