MULTISPORT MEALS
FAST AND HEALTHY CHICKEN TOSTADA SALAD
By Judy Dohert
This recipe is from Judy’s new book, Salad Secrets, available at
www.foodandhealth.com
Chicken Tostada Salad
Ingredients
4 corn tortillas
6 cups shredded romaine lettuce
2 sliced tomatoes
4 tablespoons fat-free sour cream
12 ounces cooked chicken tenders, cut into thick strips
2 chopped green onions
1 teaspoon granulated garlic
1 teaspoon chili powder
1 teaspoon dried oregano leaves
Directions
1. Preheat oven to 350 degrees.
Toast corn tortillas until crisp - be careful not to burn them - this takes about 8 minutes.
2. Place tortillas on four plates and top with lettuce and fresh vegetables.
3. Top with chicken and the rest of the ingredients.
4. Serve family style with oil and vinegar on the side.
Chef’s Notes
This taco salad is a meal all by itself. Our trick to save time and keep everyone happy is to serve it family style – meaning we put all the ingredients out on the table and we let everyone make their own. You can also make them for everyone by putting them on an attractive dinner platter as we have done above. This salad looks really nice and if you are using left over chicken they are very easy and look great!
Servings
Serves 4. Each serving: 2 cups.
Prep & Cooking Time
10 minutes prep time, 0 minutes cook time
Nutrition Information (per serving)
Calories: 208
Total Fat: 3.8g
Saturated Fat: 1g
Trans Fat: 0g
Cholesterol: 73mg
Sodium: 117mg
Carbohydrates: 14.3g
Judy Doherty owns Food and Health Communications, a private publishing company dedicated to “making nutrition science edible.” She has a passion for creating healthful dishes that are delicious and easy to prepare and for competing in half-ironman triathlons. In 2005, Judy received ProChef 2 Certi fication from The Culinary Institute of America, which includes competency verification of skills for Mediterranean cooking, healthy cooking, baking and garde manger.
38 USA TRIATHLON FALL 10
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