Best 9 Low Fat Southwestern Layered Salad Recipes
Tantalize your taste buds with a culinary adventure into the vibrant flavors of the Southwest. This layered salad is a delightful fusion of textures and tastes, featuring lean ground turkey, black beans, corn, zesty salsa, creamy avocado, and a tangy dressing. Each layer unfolds a new dimension of flavor, culminating in a symphony of freshness and satisfaction. This low-fat dish is not only a visual delight but also a healthy indulgence that caters to various dietary preferences.
In addition to the main recipe, this article offers variations to accommodate different tastes and dietary restrictions. For those seeking a vegetarian option, tofu serves as an excellent substitute for ground turkey. For a vegan twist, eliminate both turkey and cheese, allowing the vibrant vegetables to take center stage. If you're watching your carbs, a low-carb tortilla option is available, providing a satisfying crunch without compromising the overall taste experience.
This recipe is a versatile culinary canvas, allowing you to mix and match ingredients to suit your preferences. Experiment with different salsas to achieve your desired level of heat, or add a dollop of guacamole for an extra creamy touch. With its customizable nature and burst of flavors, this low-fat southwestern layered salad is sure to become a staple in your recipe repertoire.
LOW FAT SOUTHWESTERN LAYERED SALAD
Make and share this Low Fat Southwestern Layered Salad recipe from Food.com.
Provided by morgainegeiser
Categories < 15 Mins
Time 15m
Yield 8 serving(s)
Number Of Ingredients 10
Steps:
- Combine Ranch dressing and salsa; set aside.
- In large bowl, layer the Romaine. Mix carrots, black beans, corn, red onion, tomato and cheese.
- Top with crushed tortilla chips before serving.
SOUTHWESTERN LAYERED SALAD
An old potluck favorite, the layered salad is perfect when spiced up with Southwestern flavors. Lighten up classic mayonnaise-based dressing by swapping in olive oil mayonnaise and nonfat Greek yogurt. Lots of veggies, black beans and a bit of Cheddar cheese add staying power.
Provided by Food Network
Categories main-dish
Time 1h5m
Yield 4 servings
Number Of Ingredients 11
Steps:
- Place the eggs in a large pot and fill with cold water; bring to a boil. Immediately remove from the heat and cover the pot for 10 minutes. Drain and then submerge the eggs in cold water. Peel, slice and set aside.
- Lay the bacon on a paper-towel-lined microwave-safe plate. Cover with another paper towel. Microwave on high for 4 to 5 minutes. Crumble or cut the bacon into small pieces.
- To make the dressing, whisk the yogurt, mayonnaise, lime juice and cayenne together.
- Line the bottom of four serving bowls with the lettuce. Layer the red pepper rings, crumbled bacon, black beans, sliced egg and corn in each bowl. Drizzle the dressing over the salads and sprinkle the cheese on top. Refrigerate at least 30 minutes before serving.
SOUTHWESTERN CHICKEN LAYERED SALAD
Dinner just got easier! Layer a deliciously fun meal in just 15 minutes.
Provided by By Betty Crocker Kitchens
Categories Entree
Time 15m
Yield 4
Number Of Ingredients 8
Steps:
- Arrange lettuce on large platter. In 10-inch nonstick skillet, place chicken and reserved liquid from corn. Sprinkle with taco seasoning mix. Cook over medium heat 2 to 3 minutes, stirring constantly, until blended and thoroughly heated.
- Arrange chicken mixture over lettuce. Sprinkle with cheese and corn. Drizzle with dressing; top with corn chips. Garnish with salsa.
Nutrition Facts : Calories 440, Carbohydrate 29 g, Cholesterol 90 mg, Fat 3, Fiber 3 g, Protein 26 g, SaturatedFat 6 g, ServingSize 1 Serving, Sodium 930 mg, Sugar 5 g, TransFat 0 g
SOUTHWEST LAYERED SALAD
This salad is very pretty when served in a large bowl, and is bursting with lots of fresh flavors. You can spice it up by substituting jalapeno peppers for the chile peppers. The dressing is fabulous for all types of salads.
Provided by Anne Z.
Categories Salad Vegetable Salad Recipes
Time 25m
Yield 8
Number Of Ingredients 14
Steps:
- Mix dressing mix, buttermilk, yogurt, and taco seasoning mix together in a mixing bowl.
- Line a large serving bowl with the torn lettuce.
- Mix roasted peppers, black beans, corn, onion, and green chiles together in a bowl. Spread mixture over the lettuce. Top with tomatoes; sprinkle with Cheddar cheese. Arrange avocado slices in an overlapping circle. Garnish with cilantro. Serve with dressing on the side.
Nutrition Facts : Calories 255.3 calories, Carbohydrate 33.2 g, Cholesterol 10.9 mg, Fat 9.1 g, Fiber 8.4 g, Protein 11.1 g, SaturatedFat 2.9 g, Sodium 1213.2 mg, Sugar 8.3 g
MEXICAN SALAD
Layer the magical ingredients and refrigerate overnight for this Mexican Salad. Enjoy south of the border flavors in this Mexican salad.
Provided by My Food and Family
Categories Side Dish Recipes
Time 3h15m
Yield 10 servings
Number Of Ingredients 8
Steps:
- Layer lettuce, beans and tomatoes in large bowl.
- Mix salsa and sour cream until blended; spread over salad to edge of bowl. Sprinkle with cheese and onions. Refrigerate several hours.
- Sprinkle with chips just before serving; toss lightly.
Nutrition Facts : Calories 150, Fat 5 g, SaturatedFat 2.5 g, TransFat 0 g, Cholesterol 15 mg, Sodium 360 mg, Carbohydrate 0 g, Fiber 5 g, Sugar 0 g, Protein 7 g
SOUTHWEST LAYERED CHICKEN SALAD
Looking for an easy salad to serve a crowd? Try this colorful combo that includes corn with a creamy dressing that gets its zip from Old El Paso® taco seasoning.
Provided by Betty Crocker Kitchens
Categories Entree
Time 35m
Yield 12
Number Of Ingredients 12
Steps:
- In medium bowl, mix dressing ingredients until well blended.
- In 4-quart glass serving bowl, layer lettuce, jicama, chicken, corn and bell peppers. Just before serving, top salad with avocados. Serve with dressing.
Nutrition Facts : Calories 280, Carbohydrate 13 g, Cholesterol 45 mg, Fat 3, Fiber 4 g, Protein 12 g, SaturatedFat 4 1/2 g, ServingSize 1 Serving, Sodium 430 mg, Sugar 3 g, TransFat 0 g
5-MINUTE SOUTHWEST LAYERED SALAD - K
Make and share this 5-Minute Southwest Layered Salad - K recipe from Food.com.
Provided by Nana Lee
Categories Lunch/Snacks
Time 5m
Yield 4 serving(s)
Number Of Ingredients 7
Steps:
- ARRANGE lettuce in bottom of glass serving bowl or on serving plate.
- LAYER beans, corn, salsa and cheese evenly over top.
- DRIZZLE with dressing; sprinkle with chips.
- You can change the cheese and beans to your favorites.
Nutrition Facts : Calories 289.2, Fat 13.1, SaturatedFat 4.1, Cholesterol 16.6, Sodium 518.3, Carbohydrate 32.9, Fiber 10, Sugar 3, Protein 13.3
SOUTHWEST LAYERED SALAD RECIPE
Follow our Southwest Layered Salad Recipe to create a salad that looks as good as it tastes! Our Southwest Layered Salad Recipe features black beans, baby spinach leaves, chopped tomatoes and tender chunks of chicken breast.
Provided by My Food and Family
Categories Home
Time 20m
Yield Makes 4 servings.
Number Of Ingredients 8
Steps:
- Place lettuce on serving platter or in bottom of glass serving bowl.
- Cover with layers of beans, corn, tomatoes, chicken and cheese.
- Drizzle with dressing; sprinkle with chips.
Nutrition Facts : Calories 320, Fat 8 g, SaturatedFat 2.5 g, TransFat 0 g, Cholesterol 65 mg, Sodium 490 mg, Carbohydrate 0 g, Fiber 9 g, Sugar 0 g, Protein 30 g
SKINNY SEVEN LAYER DIP
The traditional 7 layer dip can be rather fattening, so here is a fresher, lighter alternative. It requires a tad more work, but I assure you it is worth it! I always have people asking for this recipe.
Provided by LED87
Categories Appetizers and Snacks Dips and Spreads Recipes Bean Dip Recipes
Time 20m
Yield 40
Number Of Ingredients 16
Steps:
- Mix together the sour cream, garlic, jalapeno pepper, cilantro, taco seasoning, hot pepper sauce, and 1/2 of the lemon juice in a bowl until well blended.
- In another bowl, mash the avocado with the remaining lemon juice; set aside.
- Spread the shredded lettuce over a 12-inch serving platter.
- Layer the black beans evenly on top, followed by the Mexican-style corn.
- Spread the prepared sour cream mixture over the corn.
- Gently spread the avocado mixture on top of the sour cream.
- Pour the salsa evenly over the avocado mixture.
- Sprinkle the Mexican cheese blend, olives, green onions, and tomato on top.
Nutrition Facts : Calories 63.1 calories, Carbohydrate 7.9 g, Cholesterol 4.2 mg, Fat 2.9 g, Fiber 2.1 g, Protein 2.6 g, SaturatedFat 1 g, Sodium 239 mg, Sugar 1.1 g
Tips:
- Choose lean protein: Opt for lean protein sources like grilled chicken or turkey, lean beef, or tofu.
- Use low-fat or fat-free dairy: Choose low-fat or fat-free dairy products like yogurt, sour cream, or cheese to reduce the fat content in the salad.
- Go easy on the dressing: Use a light hand when drizzling dressing over the salad. You can also make your own low-fat dressing using a combination of vinegar, olive oil, and your favorite herbs and spices.
- Add plenty of vegetables: Load up your salad with a variety of colorful vegetables to boost its nutritional value and add flavor. Some good options include tomatoes, cucumbers, bell peppers, carrots, and broccoli.
- Don't skip the beans: Beans are a great source of protein, fiber, and antioxidants. Add a can of black beans, pinto beans, or chickpeas to your salad for a boost of nutrition.
- Make it a meal: Add a whole-grain roll or pita bread to your salad to make it a more filling meal. You can also top the salad with a grilled chicken breast or fish fillet for an extra protein boost.
Conclusion:
This Southwestern-inspired layered salad is a delicious and healthy option for lunch or dinner. It's packed with lean protein, vegetables, and healthy fats, and it's low in calories and saturated fat. You can easily customize the recipe to your liking by adding or removing ingredients, or by using different types of dressing. So get creative and enjoy this tasty and nutritious salad!
Are you curently on diet or you just want to control your food's nutritions, ingredients? We will help you find recipes by cooking method, nutrition, ingredients...
Check it out »
#15-minutes-or-less #time-to-make #course #preparation #salads #easy #3-steps-or-less
You'll also love
