The third recipe again makes use of the microwave oven to brown the meat and onions for a taco salad that will appeal to everyone. The night before or early in the day, when it’s still cool in the kitchen, prepare the taco slivers that will finish off your salad with flair. When the meat’s hot, pile it onto the lettuce and add the salad toppings. Dinner’s ready in 15 minutes from start to finish.
- 3 6-inch (15 cm) corn tortillas
- olive oil cooking spray
- 1/2 teaspoon salt (optional)
- 1/2 teaspoon chili powder
- 3/4 pound (360 g) ground sirloin
- 1 cup (160 g) chopped red onion
- 1 cup (226 g) chopped red bell pepper
- 1 cup (240 g) bottled hot or mild salsa
- 1/4 cup (16 g) chopped cilantro
- 4 cups (220 g) finely shredded lettuce
- 2 cups (220 g) chopped fresh tomatoes
- 1 cup (120 g) shredded reduced-fat sharp cheddar cheese
- 4 scallions, white part and 1 inch (2.5 cm) green, thinly sliced
- 1/2 cup (120 g) reduced-fat sour cream
- cilantro sprigs for garnish
- To make the Tortilla Slivers: Very early in the day, preheat the oven to 425°F (220°C), Gas Mark 7. Stack the tortillas and cut into 1/8-inch strips. Place in a shallow baking pan and lightly coat with cooking spray. Sprinkle with salt (if using) and chili powder. Toss. Bake for 5 to 8 minutes, tossing occasionally, until crisp. Remove from pan and cool. Place in an airtight container and set aside.
- Crumble the ground sirloin in a 2-quart microwave casserole with lid. Stir in onion and bell pepper. Cover and microwave on HIGH for 5 minutes. Stir to break up meat. Microwave for another minute. Pour mixture into a colander to drain off any fat or excess liquids. Return to casserole and stir in salsa and cilantro. Set aside.
- To assemble, mound 1 cup of the lettuce in the middle of each of 4 large dinner plates. Top with 1 cup of the meat mixture; sprinkle each serving with 1/2 cup tomato, and 1/4 cup of the cheese. Scatter the tortilla slivers over each serving and sprinkle with scallions. Top with a dollop of sour cream and a cilantro sprig.
Per serving: 326 calories (37% calories from fat), 29 g protein, 13 g total fat (7.5 g saturated fat), 23 g carbohydrate, 5 g dietary fiber, 76 mg cholesterol, 580 mg sodium, 627 mg potassium Diabetic exchanges: 3 lean protein, 1 1/2 carbohydrate (1/2 bread/starch, 3 vegetable), 1 fat
|Amount Per Serving|
|% Daily Value*|
|Total Fat 13||20%|
|Saturated Fat 7.5||37.5%|
|Total Carbohydrate 23||7.7%|
|Dietary Fiber 5||20%|
|Vitamin A||Vitamin C|
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Diabetic Dinner Recipes