Mesquite Grilled Chicken Taco Salad With Lime Chili Cheese Ranch

1 pound skinless boneless chicken breasts (2 to 3 breasts)
½ cup Mesquite Marinade, any brand not containing fats, i.e. Larry’s S&W, etc
Cooking Spray
8 cups torn or chopped romaine lettuce (1 medium head)
¾ cup cilantro leaves
¾ cup shredded jicama
¾ cup shredded carrot
½ red, yellow or orange bell pepper, thinly sliced
¾ cup thinly sliced purple onion
¾ cup chopped fresh tomatoes
1 cup fresh or frozen and thawed corn
1 cup cooked black beans rinsed and drained
Lime Chili Cheese Ranch
4 fresh small corn tortillas heated in non-stick frying pan to soften and cut into strips – optional
½ ripe avocado, thinly sliced, 2 – 3 slices per serving – optional (adds 2 grams fat per serving)
Salsa Cruda (fresh salsa) or Pico de Gallo – optional (recipes in book)

Trim any visible fat from chicken and marinate according to directions on bottle or package in sealed zip lock plastic bag or non-metallic container. Remove chicken from marinade and wrap in foil. Bake chicken in a 350 degree oven for 30 minutes.

Prepare grill preheat on medium to medium high flame. Remove breasts from foil and grill 4-5 minutes per side until cooked through. Remove chicken from grill and set aside to cool before slicing into bite size pieces

Place romaine in a large salad bowl. Add fresh cilantro leaves, jicama, carrots, peppers and onions and toss together gently. If done ahead of time cover and refrigerate. Before serving top with chopped tomatoes; corn and black beans. Divide salad between six plates, top each with 2 to 3 slices avocado and tortilla strips. Serve dressing on the side with Salsa Cruda or Pico De Gallo.

Yield: 6 servings each at approximately 370 calories; 4.3 grams total fat; 0.6 grams saturated fat; 37 milligrams cholesterol; 36.8 grams carbohydrate; 8.6 grams dietary fiber; 32 grams protein; 636 milligrams sodium.

Compare at 780 calories; 45 grams total fat vs. 370 calories and 4.3 grams total fat

Lime Chili Cheese Ranch

  • ½ cup low fat mayonnaise Best Foods Just 2 Good (2 grams fat per tablespoon)
  • ½ cup fat free sour cream
  • 1 green jalapeño pepper, minced
  • 1 red chili pepper, minced (these are the same size as jalapeños except red)
  • 1 clove garlic, minced or pressed
  • 3 tablespoons fresh lime juice
  • 2 tablespoons seasoned rice vinegar
  • 2-oz. low fat feta cheese or 1-oz. fat free feta mixed with 1-oz. regular feta cheese
  • up to ¼ cup low fat buttermilk or skim milk depending on desired consistency
  • salt and white pepper to taste

    In small bowl whisk mayonnaise together with sour cream, peppers, garlic, lime juice, rice vinegar and feta cheese. Thin to desired consistency with buttermilk or skim milk and season to taste with salt and white pepper. Cover and set aside.

    Yield: 2 cups dressing or 8 1/4 cup servings each at approximately 68 calories; 1.8 grams total fat; 0.5 gram saturated fat; 3 milligrams cholesterol; 9.7 grams total carbohydrate; 0.3 gram dietary fiber; 2.8 grams protein; 366 milligrams sodium

    Compare at 200 calories and 24 grams total fat vs. 68 calories and 1.8 grams total fat per 1-oz. serving.

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