This is a multi-step recipe. Spiced sour cream and taco bowls may be made a day in advance, but other components (taco beef and salsa) are best if made fresh. This recipe makes 6 dinner-size servings.
Per serving: 587 calories, 18.4 g total fat* (7.5 g saturated fat), 36 g protein, 61 g carbohydrate, 14 g fibre, 83 mg cholesterol, 742 mg sodium *Much of this fat comes from the heart-healthy avocados! You may use reduced-sodium store-bought taco seasoning if you prefer, but it is simple to make your own!
Taco Beef 1 1/2 pounds extra-lean ground beef 1 cup chopped red onions 1 cup chopped green bell pepper 2 teaspoons minced garlic 1 small jalapeno pepper, minced 3 tablespoons taco seasoning (see recipe below) 2/3 cup reduced-sodium beef broth 1/3 cup ketchup
Chunky Avocado Salsa 2 cups quartered grape tomatoes 2 large avocados, peeled, pitted and diced 2/3 cup minced red onions 2 tablespoons minced fresh cilantro 2 tablespoons freshly squeezed lime juice 1 teaspoon sugar 1/2 teaspoon each salt and freshly ground black pepper
Spiced Sour Cream 1 cup light (5%) sour cream 1 teaspoon freshly squeezed lime juice 1/2 teaspoon taco seasoning (see recipe below) 1/8 teaspoon grated lime zest
Salad 12 cups chopped romaine or mixed lettuces 1 cup canned corn, drained 1 cup canned black beans, drained and rinsed 1 cup packed shredded light sharp (old) cheddar cheese (4 oz/113 g)
Tortilla Bowls 6 whole grain tortillias 1 to 2 tbsp olive oil taco seasoning (see recipe below)
Taco Beef Cook beef, onions, green pepper, garlic, and jalapeno in a large (12-inch) non-stick skillet over medium-high heat until beef is no longer pink and vegetables are tender, about 8 minutes. Stir often and break up large pieces of meat as it cooks. Do not drain. Sprinkle taco seasoning over beef, then add broth and ketchup. Mix well. Reduce heat to medium and let mixture cook, uncovered, for 2 minutes. Remove from heat and keep warm.
Chunky Avocado Salsa Gently toss together all ingredients in a medium bowl. Cover and refrigerate until ready to use. Note: This salsa tastes best if made just before serving
Spiced Sour Cream Mix together all ingredients in a small bowl. Cover and refrigerate until ready to use.
Salad To assemble salad (either individual servings or on a large platter), layer ingredients in the following order: lettuce, hot beef mixture, corn, black beans, bheese, sour cream drizzle, avocado salsa, cheese, sour cream drizzle.
Tortilla Bowls Mix 1 to 2 tbsp olive oil with ¼ to ½ tsp taco seasoning mix. Using a pastry brush, coat both sides of 6 small whole grain tortillas with oil mixture. Press tortillas into deep disposable tin bowls. Bake at 400ºF for 8 minutes. Remove from oven and let cool. Tortillas will crisp as they cool. If not using immediately, cover with plastic wrap and store at room temperature for up to 1 day. Note: Tortillas must be very fresh (soft) in order for this to work. They can be microwaved for a few seconds to soften if necessary.
Taco Seasoning Makes enough seasoning for this recipe. You may wish to double the recipe and store the leftover seasoning in an air-tight container for future use.
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