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Layered Summer Salad
While visiting with Jessica, a UA employee, during a health screening, she gave me this delicious and colorful summer salad idea. She has modified it to be lower in saturated fat and salt than the original one her mother used to make. Serve it with low fat tortilla chips or place on a whole wheat tortilla.
If you try this recipe, let me know how you liked it!
Email me at rogersn@email.arizona.edu. Thanks, Nancy Rogers, MS, RD
Coordinator, Worksite Wellness and Health Promotion
UA Life & Work Connections, University of Arizona
Ingredients (makes 4 servings)
- 1 12oz. can vegetarian refried beans
- 1 8oz container spicy black bean dip (no added salt)
- 1 cup Salsa, chunky, any brand
- 2 cups plain nonfat yogurt
- 2 Tbsp taco seasoning, dried packet
- 4 cups Shredded dark green lettuce or spinach leaves
- 2 cups Shredded nonfat mozzarella or low fat cheddar cheese
- 1 avocado, cubed
- 2 tomatoes, chopped
- 10 black or green olives, sliced
Mix the black beans and bean dip together. In a separate bowl, mix together the yogurt with the taco seasoning. Toss the avocado, tomatoes and olives together in another bowl. To assemble: you have the choice of thinner layers and two tiers, or thicker layers and one tier. Layer the beans, then the salsa, then the yogurt, then spinach, then cheese. Add a layer of mixed vegetables on top. Repeat for another layer if desired.
Nutrient analysis per serving
- Calories 425
- Protein 33g
- Fiber 14g
- Saturated Fat 2g
- Sodium 1920 mg
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