Recipe: 8-Layer Taco Salad

Here’s a great quick-and-easy appetizer or dinner option that can be scooped up with baked tortilla chips or layered onto a whole grain tortilla or wrap. It provides a healthy and filling option for social gatherings that will keep you satisfied and steering clear of those fatty, calorie-filled alternatives.

Ingredients:

1 16 oz. can refried beans (fat-free or regular)
1 fresh avocado, peeled and cubed
1 ½ cup fat-free or light sour cream or plain Greek yogurt
1 ½ cup low-sodium canned salsa or fresh salsa
1 cup 2% or fat-free shredded cheddar cheese
1 bag shredded lettuce
1 6 oz. can sliced black olives (drain and rinse)
Low-sodium taco seasoning (optional)

Directions:

In a flat, square pan, first add a layer of refried beans. Then layer on avocado, salsa, sour cream, lettuce and cheese, and top with olives.

Note: Feel free to add a layer of lean ground beef, ground turkey, chicken breast or veggie crumble. If so, cook the meat or meat substitute and add 1/2 packet of taco seasoning, then layer on top of refried beans.

Nutrition information

Per 4 oz. serving (without added meat or veggie crumble)

Calories: 110
Total fat: 5g
Saturated fat: 1.5g
Cholesterol: 10mg
Sodium: 430mg
Fiber: 2g
Sugar: 4g
Protein: 5g
Carbohydrate: 10g

Source: Digestive Disease Health Team Dietitians