Fat Free Meatless Taco Salad |
|
 |
Prep Time: 0 Minutes Cook Time: 30 Minutes |
Ready In: 30 Minutes Servings: 6 |
|
This is a two-part preparation dish which combines into a delicious filling lunch or dinner with zero to very little fat content. Ingredients:
part one |
1 can whole kernel corn, drained |
1 can black beans, rinsed and drained |
juice of one lime |
1 small red onion, diced |
1 large tomato, seeded and chopped |
1 small bell pepper, diced (your choice of color, green does well with other colors in this dish) |
cumin, to your taste |
salt and pepper, to taste |
part two |
1 1/2 cups brown rice |
3-4 cups fat-free vegetable broth (i use homemade but canned would work) |
1 tbs minced dried onions |
cumin, chili powder and mexican oregano |
misc. ingredients |
large bag of fat-free tostitos |
lettuce of your choice (iceberg works well with this) |
fat-free feta cheese |
Directions:
1. PART ONE:
2. Combine all ingredients in bowl, cover and chill.
3. PART TWO:
4. Place rice into large non-stick skillet and sprinkle with cumin, chili powder and mexican oregano, approximately 1 tsp. each. Also add a bit of salt at this stage.
5. Saute rice WITHOUT OIL OR FAT, over medium heat, until it begins to toast, about 8-10 minutes. Don't burn it!
6. Add 2 cups of the vegetable broth, cover skillet, and reduce heat to the point where rice is simmering. Cook it until the liquid is almost evaporated. Add another cup of broth and continue on. You might have to add even another cup, just depending on how well done you like your rice. Just cook it until its done to your taste. (You can chill it or use it hot, your preference. Leftover rice can be used in many other recipes.)
7. THE SALAD:
8. Place a layer of chips into your serving bowl, or individual bowls if desired.
9. Layer lettuce onto the chips.
10. Layer the rice onto the chips
11. Top with the bean/corn salad.
12. Garnish with fat-free feta cheese, or any cheese you want.
13. NOW THIS IS DEFINITELY A RECIPE YOU CAN PLAY WITH! I was just 'inventing', looking for ways to eliminate fat from SOME meals (not all), and came up with this. I ate a HUGE bowl and it was very satisfying and filling. You could also garnish with guacamole, but that would spoil the fat-free part! :-) Also would be good with some fat-free sour cream on top but I didn't have any.
|
|