glutenfreebymarriage

July 17, 2012

Black Bean Taco Salad with Lime Vinaigrette

Filed under: chicken, Cooking Light, dairy free, dinner, gluten-free — Tags: , , — glutenfreebymarriage @ 13:16

Black Bean Taco Salad with Lime Vinaigrette

Back in the day, long before we knew about gluten or lactose intolerance, we used to rely on Cooking Light Magazine for a lot of our menu inspiration.   It was easy, had lots of great pictures and usually had a nice balance of recipes.

In an effort to get out of our menu rut and show that it’s not that difficult to tweak a published recipe to work for gluten/lactose intolerance I’ve decided to start posting some of the old Cooking Light recipes, starting with Black Bean Taco Salad with Lime Vinaigrette.

Heads Up: The recipe below is as it appeared on page 112 of the July 2000 edition of Cooking Light Magazine.  The items highlighted in yellow are the ingredients that I changed.

Vinaigrette Ingredients:

Makes 8 servings

  • 1/4 cup chopped seeded tomato
  • 1/4 cup chopped fresh cilantro
  • 2 tablespoons olive oil
  • 1 tablespoon cider vinegar
  • 1 teaspoon grated lime rind
  • 1 tablespoon fresh lime juice
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground cumin
  • 1/4 teaspoon chili powder
  • 1/4 teaspoon black pepper
  • 1 garlic clove, peeled

Salad Ingredients:

  • 8 cups thinly sliced iceberg lettuce
  • 1 1/2 cups chopped ready-to-eat roasted skinned, boned chicken breasts (about 2)
  • 1 cup chopped tomato
  • 1 cup chopped green bell pepper
  • 1 cup finely diced red onion
  • 1/2 cup (2 ounces) shredded reduced fat sharp cheddar cheese
  • 1 (15-ounce) can black beans, rinsed and drained
  • 4 cups fat free baked tortilla chips (about 4 ounces)
Changes:

Vinaigrette:

fresh cilantro: substituted about 1 tablespoon of dried cilantro

Salad:

1 1/2 cups chopped ready-to-eat roasted chicken:  baked my own chicken, substituted legs

1 cup finely diced red onion: substituted 1 small can black olives

1/2 cup shredded cheddar cheese: Mr. GF is lactose intolerant, but I don’t like soy cheddar (tastes like Velveeta to me and I hate Velveeta) so instead of adding cheese directly to the salad, we sprinkled about a tablespoon of grated soy substitute on his dish and regular grated cheddar on mine.

baked tortilla chips: gf baked corn chips

soy substitute sour cream: sour cream wasn’t in the original recipe, but we had an open container of soy sour cream so we added a dollop (teaspoon) to the top of the salad.

Directions:

  1. Combine vinaigrette ingredients in blender or food processor and process until smooth.  (I used my stick/immersion blender)
  2. Combine all salad ingredients except tortilla/corn chips in large bowl.  Add vinaigrette and toss until salad is well coated.  As noted above, I added the cheese to the individual servings rather than tossing it with the salad.
  3. To serve, place individual servings on chilled salad plates, top with grated cheese and dollop of sour cream.  Tuck tortilla/corn chips around edges of plate.

Overall, nice salad on a hot day, particularly if you use store bought roasted chicken.   With the exception of the lime, we usually have all these ingredients on hand so even though it’s too much for two people to eat, I would recommend it as an easy recipe if you have drop in dinner guests.

Advertisements

3 Comments »

  1. I used to love Cooking Light! I used it for many years.

    Comment by A Table in the Sun — July 18, 2012 @ 03:38

  2. Greetings! I just discovered your site: Black Bean Taco Salad with Lime Vinaigrette glutenfreebymarriage when I was browsing reddit.com. It looks as though someone appreciated your website so much they decided to bookmark it. I’ll surely be coming here more often.

    Comment by Marlin Camarero — August 1, 2012 @ 10:06

  3. Excellent post. Very helpful. Thanks for the info.

    Comment by Eric Shupps — August 13, 2012 @ 07:50


RSS feed for comments on this post. TrackBack URI

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

Create a free website or blog at WordPress.com.

%d bloggers like this: