Such a simple meal and such a great taste! The fresh and tangy blend is wonderful by itself or with whatever additions you have on hand. Check your refrigerator for tomatoes, bell peppers, chiles, or corn to add to this versatile salad.

　　

Ingredients

serves 4, 3 cups per serving

　　1 15-ounce can no-salt-added black beans, rinsed and drained

　　1/4 to 1/2 cup salsa and 1/4 to 1/2 cup salsa (lowest sodium available), divided use

　　8 cups chopped lettuce

　　8 ounces baked tortilla chips (lowest sodium available) (about 2 1/2 cups), slightly crushed

　　3/4 to 1 cup shredded fat-free Cheddar or Monterey Jack cheese (3 to 4 ounces)

　　1/4 cup low-fat sour cream

　　

Step 1

In a small bowl, stir together the beans with 1/4 to 1/2 cup salsa. Mash slightly with a potato masher or fork.

　　

Step 2

To assemble, put the lettuce on plates. Sprinkle with the chips. Spread the bean mixture over each serving. Top with the Cheddar, remaining 1/4 to 1/2 cup salsa, and a dollop of sour cream.

　　

Cook’s Tip

Step 3

If you have 10 extra minutes, make Mexican Bean Dip (page 39) and use 1 cup of it instead of the canned black beans.

　　

nutrition information

Step 4

(Per Serving)

　　

Step 5

Calories: 403

　　

Step 6

Total Fat: 3.0g

　　

Step 7

Saturated: 0.5g

　　

Step 8

Trans: 0.0g

　　

Step 9

Polyunsaturated: 1.0g

　　

Step 10

Monounsaturated: 0.5g

　　

Step 11

Cholesterol: 7mg

　　

Step 12

Sodium: 450mg

　　

Step 13

Carbohydrates: 74g

　　

Step 14

Fiber: 10g

　　

Step 15

Sugars: 8g

　　

Step 16

Protein: 22g

　　

Step 17

Dietary Exchanges

　　

Step 18

4 1/2 Starch

　　

Step 19

1 Vegetable

　　

Step 20

2 Very Lean Meat

　　American Heart Association Quick & Easy Meals