Salad Shakers

Shake up your lunch routine. Mix your favorite salad ingredients with Ground Beef on top.

  • 30
    min
  • 4
    SERVINGS
  • 290
    Cal
  • 29 g
    Protein

Ingredients:

  • 1 pound Ground Beef (95% lean)
  • 2 teaspoons minced garlic
  • 1/4 cup water
  • 2 tablespoons chili powder
  • 2 teaspoons ground cumin
  • 1 package (10 to 12 ounces) iceberg or romaine salad mix (lettuce, red cabbage, carrots)
  • 1 cup diced tomato
  • 1/2 cup canned black beans, rinsed, drained
  • 1/2 cup frozen corn, defrosted, drained
  • 1/2 cup shredded reduced-fat Cheddar cheese, (optional)
  • 1/2 cup prepared reduced-fat or fat-free ranch dressing
  • 1/4 to 1/3 cup Crunchy Tortilla Strips (recipe follows) or crushed baked tortilla chips (optional)

Cooking:

  1. Brown Ground Beef with garlic in large nonstick skillet over medium heat 8 to 10 minutes, breaking beef up into 1/2-inch crumbles. Pour off drippings, if necessary. Stir in water, chili powder and cumin; cook and stir 1 minute to blend flavors. Cool slightly.

    Cook's Tip: Cooking times are for fresh or thoroughly thawed Ground Beef. Ground Beef should be cooked to an internal temperature of 160ºF. Color is not a reliable indicator of Ground Beef doneness.
  2. Place salad mix, beef, tomato, beans, corn and cheese, if desired, in large bowl with lid. Top with dressing; close lid securely or cover bowl tightly with plastic wrap. Shake gently to combine. Top with tortilla strips, if desired.

    Crunchy Tortilla Strips: Cut 2 corn tortillas in half, then crosswise into ¼-inch-wide strips. Place strips in single layer on baking sheet. Spray tortilla strips lightly with nonstick cooking spray. Bake 4 to 8 minutes at 400ºF or until crisp.

    Cook's Tip: You can substitute your favorite dressing for ranch dressing.
286 CALORIES

0 % *

9g SAT FAT

0 % DV **

29g PROTEIN

0 % DV

4.6 mg IRON

0 % DV

6.2 mg ZINC

0 % DV

* Based on a 2,000 calorie diet
** Percent Daily Values are based on a 2,000-calorie diet

Nutrition information per serving: 286 Calories; 81 Calories from fat; 9g Total Fat (9 g Saturated Fat; 3 g Monounsaturated Fat;) 3 mg Cholesterol; 568 mg Sodium; 22 g Total Carbohydrate; 4.4 g Dietary Fiber; 29 g Protein; 4.6 mg Iron; 7.3 mg Niacin; 0.4 mg Vitamin B6; 2.3 mcg Vitamin B12; 6.2 mg Zinc; 18.2 mcg Selenium.

This recipe is an excellent source of Protein, Iron, Niacin, Vitamin B6, Vitamin B12, Zinc, and Selenium; and a good source of Dietary Fiber.

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