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  • Summary

    Notes: Chips: Read labels carefully to find baked chips without added fat, or make your own chips from soft corn tortillas: Cut them into wedges, spritz with water, and bake at 300 degrees until crisp. Grains: If you have leftover grains and beans in your refrigerator, this can be a really fast meal. Choose from any of your favorites: rice, quinoa, buckwheat, etc. If you don’t want to cook them from scratch, you can use instant whole grains, which cook in only a few minutes, or you can microwave frozen grains. Beans: You can slow-cook your own beans, cook them in a pressure cooker in a fraction of the time, or use canned beans (which come in many varieties, make less heat in your kitchen in the summer, and reduce your time over the stove). Corn: I usually use frozen organic corn kernels, thawed under cold running water until tender and then drained well. *Ready in time is based on using pre-cooked beans, grains, and chips; otherwise longer.

    Ingredients

    • Baked tortilla chips (see notes)
    • 2-4 cups cooked grains (see notes)
    • 2-4 cups cooked beans (see notes)
    • 2-4 cups chopped romaine lettuce or steamed kale
    • 2-4 chopped tomatoes
    • 1-2 chopped green onions
    • 1-2 cups corn kernels (see notes)
    • 1 avocado, chopped
    • Fresh salsa

    Instructions

    Click Here For Step-By-Step Instructions

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    Nutrition

    Nutritional Info
    • Servings Per Recipe: 1
    • Amount Per Serving
    • Calories: 201 % Daily Value *
    • Total Fat: 5 g 7.85%
    • Saturated Fat: 1 g 2.9%
    • Trans Fat: 0 g %
    • Cholesterol: 0 mg 0%
    • Sodium: 1093 mg 45.53%
    • Calcium: 16 mg 1.63%
    • Potassium: 673 mg 19.22%
    • Magnesium: 0 mg 0%
    • Iron: 2 mg 12.28%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 34 g %
    • Dietary Fiber: 10 g 39.52%
    • Sugar: 14 g
    • Protein: 8 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 0 g
    • Vitamin A 94.55%
    • Vitamin C 96.52%
    • Vitamin D 0%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat1
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch1
    • Exchange - Vegetables2
    • Exchange - Lean Meat0
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total0 oz-eq
    • MyPlate - Vegetable Total3 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total0 oz-eq

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