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Print-friendly version at lancaster.unl.edu/food/Mexican_beef_salad.htm

Comments? Alice Henneman, MS, RD, Extension Educator <ahenneman1@unl.edu>

Mexican Beef Salad (Serves 4)

1 pound lean ground beef (95% lean)
1 small onion, chopped
2 teaspoons chili powder
1/2 teaspoon ground cumin
1/2 teaspoon garlic powder
5 cups thinly sliced romaine lettuce
1-1/2 cups (about 8 ounces) grape tomatoes or cherry tomatoes, halved
1/2 cup drained, canned no-salt-added black beans, rinsed
3 tablespoons canned chopped mild green chiles, rinsed and drained
1/3 cup shredded fat-free or low-fat Cheddar cheese
2 tablespoons snipped fresh cilantro

In a large nonstick skillet, brown the ground beef and onion over medium heat for 8 to 10 minutes, or until the beef is not pink. Pour off and discard the drippings. Sprinkle with the chili powder, cumin and garlic powder. Cook for 2 to 3 minutes.

Meanwhile, prepare the dressing (recipe follows).

To serve, place the romaine lettuce on a large platter. Top the romaine lettuce with the tomatoes, beans, green chiles, and beef mixture, in that order. Sprinkle with the Cheddar and cilantro. Serve with the dressing.

Spicy Ranch Dressing

1/2 cup fat-free or light ranch dressing
3/4 teaspoon ground cumin
1/8 teaspoon red hot-pepper sauce
In a small bowl, whisk together the dressing ingredients.

Nutrients per serving: Calories 292; Total Fat 7.9 g; Saturated Fat; 3.3 g; Polyunsaturated Fat 0.9 g; Monounsaturated Fat 3.1 g; Carbohydrates 24 g; Fiber 5.1 g; Cholesterol 80 mg; Protein 32 g; Sodium 456 mg; Niacin 7.1 mg; Vitamin B6 0.6 mg; Vitamin B12 2.2; mg; Selenium 19 mg; Zinc 6.9 mg; Iron 4.8 mg.

Recipe courtesy of Nebraska Beef Council (www.nebeef.org)

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