Ground beef is not taboo on a heart healthy diet as long as you choose the leanest cut possible. I usually don't like to endorse a specific vendor, but in this case it's necessary. Laura's Beef packages ground sirloin that is 96% lean, and the company is endorsed by the American Heart Association. It's only about 50 cents more per pound, but that's reasonable if you are only going to use 1 pound in a recipe. For this Taco Salad, make your own Homemade Tortilla Chips, method provided below, and you will eliminate 75% of the fat and calories of the traditional store-bought or restaurant-ordered meal.


Image courtesy of myrecipes.com

5 cups torn iceberg lettuce
1 pound ground sirloin, at least 92% lean
15-ounce can black beans
14 1/2-ounce can no-salt-added chopped tomatoes, Mexican style
1 tablespoon chili powder
1 teaspoon ground cumin
1 teaspoon ground mustard
1/4 teaspoon No-Salt salt
1/2 jalapeno, minced
1/2 cup shredded low-fat cheddar cheese
Homemade Tortilla Chips, recipe below
Fat-free sour cream
1 handful chopped fresh cilantro

In a large skillet over medium-high heat, cook ground beef about 5 minutes or until no longer pink, stirring occasionally. Place beef in a colander and rinse under hot water. Drain well on paper towels. Wipe skillet clean with a paper towel to eliminate any extra fat that might be remaining at bottom of skillet. Return beef to skillet.

Meanwhile, warm black beans in a small saucepan until heated throughout.

Stir in remaining ingredients except cheese. Cook and stir over medium heat for 5 minutes.

Arrange Homemade Tortilla Chips onto 4 plates, dividing evenly. Spoon beans over top of chips, then ground beef mixture, then lettuce, then cheese. Add a dollop of sour cream, and sprinkle cilantro overall. Serve immediately.

HOMEMADE TORTILLA CHIPS

10 5-inch corn tortillas
Vegetable cooking spray

Preheat oven to 400 deg. F.

Place3 or 4 tortillas in a stack and cut them into 4 wedges. Repeat with remaining tortillas, making 40 wedges in all.

Spray a large baking sheet with vegetable cooking spray. Arrange tortilla wedges in a single layer on baking sheet. Spray lightly top of tortilla wedges. Bake for 8-10 minutes, or until crisp. Cool before serving. Leftovers may be stored in an airtight container for up to 2 weeks.

Makes 4 servings, 2 cups per serving.

Nutrient information (with Homemade Tortilla Chips):
Calories: 273
Protein: 31g
Carbs: 23g
Cholesterol: 57mg
Sodium: 513mg
Total Fat: 6g
Saturated fat: 2g
Polyunsaturated: 2g
Monounsaturated: 1g