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Betty's Healthy Recipes


     
   
     
 

Mexican Hearts of Palm Salad with Avocado Dressing & Baked Tortilla Strips

 
     
 
 

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This colorful salad can be a starter for four or a meal for two. The baked tortilla strips add a satisfying low-fat crunch and the black beans are a good source of cholesterol-regulating fiber and lean protein. The avocado dressing is loaded with good fats and blood-pressure-lowering potassium

Ingredients
    • 2 yellow corn tortillas
    • Olive oil cooking spray

DRESSING

    • 1 medium avocado
    • 1 garlic clove
    • 1 shallot, cut in half
    • 1 tablespoon non-fat plain yogurt
    • ¼ teaspoon Kosher salt
    • ¼ cup organic olive oil

SALAD

    • 4 cups fresh spring green salad mix, washed and dried
    • 1 cup hearts of palm, sliced ½-inch thick
    • 1 cup of low-sodium black beans, rinsed
    • 1 cup of corn kernels
    • 1 cup seeded and diced tomatoes
    • ½ cup crumbled feta cheese
    • ¼ cup raw unsalted pepitas
    • 6 sprigs fresh cilantro

Directions

1. Preheat oven to 375˚F.

2. Cut the tortillas into V-inch strips and spread evenly on cookie sheet. Spray with the olive oil and bake until crispy, about 10 minutes. Remove and set aside to cool.

3. To make the dressing: In a blender or food processor, toss the avocado, garlic, shallot, yogurt, and salt. With the machine running slowly, add olive oil in a stream until the dressing is thick and creamy. (Makes about 1 cup and can be refrigerated in an airtight container for 3 days.)

4. To make the salad: In a large bowl, toss the greens, hearts of palm, black beans, corn, tomatoes, feta, pepitas, and X of the tortilla strips with W cup of the dressing.

5. To serve, divide the salad among plates (four as a starter, two as a main course) and garnish with the remaining tortilla strips and cilantro sprigs.

Nutrition Facts

Per serving: 317 calories, 16 g fat, (4.4 saturated), 33 carbohydrates, 14 g protein, 8 g fiber, 384 mg sodium (17% Daily Value).

 
   
   

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