Taco Salad in a Whole Wheat Baked Bowl with Salsa Lime Vinaigrette
Taco salads are one of our go to summer meals when tomatoes and corn are fresh and sweet. I was inspired to develop an updated recipe when Scramble fan Stephen Barnes suggested I make a baked taco bowl (instead of the delicious but highly caloric and expensive deep fried bowls sometimes served at Tex-Mex restaurants). My family loved the results! We found that you can eat the bowls with a fork or knife or just pick it up if you get tired of cutting. For a meatier version, brown 1 lb. ground chicken or turkey with 2 Tbsp. taco seasoning (or some chili powder and garlic powder) and add it to the salad.
Ingredients
- 3 cups ears corn or use 1 1/2 frozen or canned
- 8 whole wheat flour tortillas (8 – 10 inches across) (use wheat/gluten-free tortillas if needed)
- 15 oz. reduced-sodium canned black beans (or use any variety)(or use 1 1/2 cups home-cooked beans for every 15 oz. can), drained and rinsed
- 2 tomatoes diced
- 1 orange bell pepper diced
- 1 avocado diced
- 4 cups iceberg or other crispy lettuce chopped
- 1/4 cup extra virgin olive oil
- 1/4 cup chipotle flavored salsa (look for brands with no sugar added) or use any variety
- 1 lime juice only, about 1/4 cup
- 1 cup shredded Cheddar cheese optional
Instructions
- Preheat the oven to 425 degrees.
- If using corn on the cob, microwave it for 4 – 5 minutes in its husks, then peel back the husks and let it cool. Then cut the kernels off the cob.
- To make the shells, spray both sides of the tortillas lightly with nonstick cooking spray (you can do this on a baking sheet to contain the mess). Press the tortillas into oven-safe bowls that are just big enough to contain the tortillas. (No need to make 8 bowls if you have fewer family members dining with you. Just make one bowl per person and reserve the remaining salad for tomorrow’s lunch.)
- Bake them for 8 – 10 minutes until the edges start to brown, then remove the tortillas from the oven and from the bowls to allow them to cool and crisp.
- In a large serving bowl, combine the beans, corn kernels, tomatoes, bell peppers, avocado, and lettuce.
- In a large measuring cup, whisk together the oil, salsa, and lime juice.
- Pour the dressing over the vegetables, season with salt, to taste, and serve immediately in the edible bowls, topped with a handful of cheese, if desired. You can refrigerate the salad mixture for up to 24 hours if you store the lettuce separately.
Notes
Do Ahead or Delegate: Cook the corn if using fresh, dice the tomatoes and the bell pepper, chop the lettuce, shred the cheese if necessary and refrigerate, juice the lime, make the salad dressing.
Scramble Flavor Booster: Double the salsa in the dressing or add 1 Tbsp. hot pepper sauce such as Tabasco or sriracha to the dressing.
Tip: If the tortillas are not pliable, warm them in the microwave for about 30 seconds to soften them before pressing them into the bowls.
Nutritional Information Per Serving (% based upon daily values): Calories 395, Total Fat: 16g, 23.5%; Saturated Fat: 4g, 17%; Cholesterol: 0mg, 0%; Sodium: 499mg, 21%; Total Carbohydrate: 54g, 18%; Dietary Fiber: 11g, 41.5%; Sugar: 7g; Protein: 11g
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