Serve with baked corn tortilla chips
Serves 4
This meal takes no time to put together. The freshly baked tortilla chips make it special. Black beans are high in fiber and a good protein substitute for meat and make a vegetarian alternative for this meal.
4 cups chopped mixed greens to include lettuce and red cabbage
2 medium tomatoes, chopped
1 15-ounce can black beans, drained and rinsed
1 14-ounce can corn, drained
½ cup red pepper, chopped
2 tablespoons pitted black olives, sliced
½ cup green onions, chopped
20 medium cooked and peeled shrimp
2 tablespoons fresh cilantro
1. Layer ingredients, beginning with the greens on the bottom and finishing with the cilantro on top.
Per serving: 287 calories, 20 gm protein, 52 gm carbohydrate, 2 gm fat, 1 gm sat fat, 1 gm mono fat, 50 mg cholesterol, 14 gm fiber, 100 gm sodium
Dressing
1 cup plain nonfat yogurt
4 tablespoons nonfat sour cream
1½ tablespoons lemon juice
¼ teaspoon garlic powder
½ teaspoon each optional to taste, cumin and chili powder
Optional for more heat: Tabasco sauce to taste
1. In medium bowl whisk together all ingredients. Pour in small pitcher and serve with salad.
Per serving: 51 calories, 4 gm protein, 8 gm carbohydrate, 0 gm fat, 0 gm sat fat, 0 gm mono fat, 3 mg cholesterol, 0 gm fiber, 58 gm sodium
Easy Baked Tortilla Chips
4 small corn tortillas, quartered
1. Preheat oven to 300°.
2. Spread tortillas evenly on baking sheet.
3. Cook for 6-8 minutes until lightly browned.
Per serving: 18 calories, 1 gm protein, 0 gm carbohydrate, 0 gm fat, 0 gm sat fat, 0 gm mono fat, 0 mg cholesterol, 0 gm fiber, 7 gm sodium
