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Cooking time: 30 minutes for menu Cooking schedule: see below for instructions
Taco salad is always a favorite, but that fried taco bowl is loaded with calories and very little else. I've lightened up the salad and replaced the shell with brown rice. We'll be using more ground beef in salads as the summer progresses; buy 1 lb and freeze 1/2 for another salad. If you have any yogurt left - dollop some on the salad.
Healthier Taco Salad Preparation and cooking time: 30 minutes8oz (240gr) ground beef (mince) or turkey
1/3 cup quick-cooking brown rice
2/3 cup beef stock
1 onion
1/2 red pepper
2 cloves garlic
4oz (125gr) chopped green chiles
1 tbs olive oil
1 tsp chili powder
3oz (90gr) cherry tomatoes about 1/2 cup before slicing
1 avocado if it's ready earlier in the week, refrigerate it until needed
2 jars taco sauce hot or mild, or 1 of each
1/2 cup (2oz, 60gr) shredded cheese - your choice
Lettuce - enough for 2 main meal salads
Cook brown rice according to package directions.
Chop onions and pepper. Mince garlic. Heat oil in nonstick skillet over medium-high heat. Add chili powder and sauté briefly (30 seconds). Add onion, pepper and sauté for 5 minutes. Add garlic, beef and continue cooking until meat is done.
Drain chiles and stir into beef. Add taco sauce - you want the meat mixture to be thick so don't add all of the sauce if it's not needed - serve the rest on the side. Take meat mixture off heat.
Slice tomatoes and avocado (see techniques). Tear the lettuce and arrange on plates. Divide rice and put on lettuce, divide meat mixture and put on rice. Top with shredded cheese. Artfully arrange tomato and avocado slices around salad and serve with any remaining salsa.
Cooking schedule: 30 minutes |
Prepare lettuce, spin dry |
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