March is National Nutrition Month, when the Academy of Nutrition and Dietetics reminds everyone to return to the basics of healthy eating. It is also the time of year when the Academy celebrates expertise of registered dietitian nutritionists as the food and nutrition experts.
A simple salad made of the best parts of a taco — lettuce, beans, tomato and avocado — without the shell.
1 cup cilantro leaves (packed tightly)
6 ounces plain low-fat Greek yogurt
2 tablespoons lime juice
Pinch salt and black pepper
Optional: pinch cayenne pepper
1 large head Romaine lettuce, rinsed and dried
2 medium tomatoes
Optional: 1 jalapeño pepper
½ cup frozen corn, thawed
1 cup canned vegetarian refried beans
- Finely chop cilantro, then divide roughly in half. In a medium bowl, thoroughly mix yogurt, lime juice, half of cilantro, salt, black pepper and cayenne pepper, if using. Set aside.
- Chop lettuce, tomatoes, avocado and jalapeño, if using. Toss lettuce, tomatoes and avocado with corn in large serving dish.
- Create an open space in the center of the serving dish and place refried beans.
- Over refried beans, place yogurt mixture. Over yogurt mixture, place chopped jalapeño, if using. Sprinkle the rest of the cilantro over the entire salad. Serve immediately.
Serving size: 1½ cups
Calories: 147; Total fat: 6g; Saturated fat: 1g; Cholesterol: 2mg; Sodium: 225mg; Carbohydrates: 17g; Fiber: 7g; Sugars: 4g; Protein: 8g; Potassium: 753mg; Phosphorus: 158mg