Monday, August 22, 2011

Frito Salad

My playgroup moms love Frito Salad! After I serve it, the bowl is empty. Frito Salad is satisfying because it contains ingredients from several food groups: the vegetable group, the dairy group, the meat group (beans) and the salty junk food group (Fritos)!  
This would make a great vegan salad if you omitted the cheese—there would still be plenty of flavor and protein. On the other hand, you could make it more exciting for meat-eaters by adding some meat (or replacing the garbanzo beans with meat).

Ingredients:
4 c. Lettuce, chopped
15.5-oz. Can chick peas (garbanzo beans)
Pint grape tomatoes (or 2 medium tomatoes), chopped
6-oz. Can large black olives, sliced
8 oz. Shredded Monterey Jack cheese
Catalina salad dressing
Fritos corn chips
Directions:
1. Combine lettuce, garbanzo beans, tomatoes, and olives in a big bowl.
2. Set dressing, Fritos and cheese next to the salad.
    (Or sprinkle cheese over the whole salad and Fritos on top.)

To serve:
Put 1 cup salad on a plate and drizzle with 1 Tablespoon dressing, then top with 1/3 c. cheese (1 oz.) and 1/8 cup Fritos (about 8 chips).

*Nutrition facts:
 Salad (Lettuce, Beans, Tomatoes, Olives):
Item
Calories
Sodium (% RDA)
Fiber (g)
Protein (g)
Calcium (% RDA)
4 c. chopped lettuce
32
0
4
4
8
15.5 oz. garbanzo beans
385
49
21
21
14
Pint tomatoes
60
0
4
4
0
6 oz. black olives
275
44
0
0
0
Total (8 cups):
752 kcal
93%
29g
29g
22%

   
1 serving Salad + Dressing, Cheese & Fritos:
Item
Calories
Sodium (% RDA)
Fiber (g)
Protein (g)
Calcium (% RDA)
1 cup salad
94
11.5
3.5
3.5
2.75
1 Tbsp. Catalina dressing
45
8
0
0
0
1/3 c. Mont. Jack cheese
110
8
0
7
20
1/8 c. Fritos corn chips
(about 8 chips)
40
1.75
0.25
0.5
0.5
Total:
289 kcal
29.25%
3.75g
11g
23.25%

This recipe is adapted from “Terrific Tex-Mex Salad” in Weight Watchers’ Favorite Homestyle Recipes, (1993). I omitted the jalapeno pepper and added more cheese, olives, and Fritos! Of course, you could substantially reduce the calories here by cutting back on the latter three items.

*Calculated from food packaging and the following websites: http://nutritiondata.self.com and http://caloriecount.about.com.
I used “Great Value” brand (Walmart) chick peas and Monterey Jack cheese, “Musco Black Pearl” brand black olives, “Kraft” brand Catalina salad dressing, and “Frito-lay” brand Fritos corn chips.

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