Healthy Eating

Healthy Recipes

Recipes that are good for you AND tasty? Yes!

Layered Mexican Salad in a Mason Jar

Layered Mexican Salad in a Mason Jar

4 servings Serving Size: 3 cups

Ingredients:

  •  2 cups canned black beans, rinsed and drained
  • 2 cups fresh, canned or frozen* corn kernels, rinsed and drained
  •  2 cups chopped red bell pepper
  •  2 cups chopped romaine lettuce
  •  2 cups chopped tomatoes
  •  1 cup chopped avocado
  •  ½ cup chopped black olives
  •  ½ cup shredded Colby Jack cheese
  •  ½ cup low fat sour cream
  •  Salt and pepper to taste
  •  Chopped cilantro (optional)
  •  1 large lime, juiced
  •  4 six inch corn tortillas

*If using frozen, microwave to defrost first

Directions:
1. For each salad, layer in this order:

  •  1/2 cup black beans
  •  1/2 cup corn kernels
  •  1/2 cup red bell pepper
  •  1/2 cup lettuce
  •  1/2 cup chopped tomatoes
  •  1/4 cup avocado
  •  2 tablespoons black olives
  •  2 tablespoons shredded Colby Jack cheese
  •  2 tablespoons low-fat sour cream

2. Season with salt and pepper and sprinkle with chopped cilantro if desired.
3. When all of the salads are assembled, drizzle each salad evenly with the lime juice.
4. Put covers on jars and shake to mix the ingredients (optional)
5. Serve cold or at room temperature with a corn tortilla

Nutritional Information:

  • 1 serving= 3 cups
  • Calories: 410 Carbohydrates: 59g
  • Fat: 16g Fiber: 15g
  • Saturated Fat: 5g Sugar: 12g
  • Cholesterol: 20g Protein: 16g
  • Sodium: 520mg

All right reserved to: 

Julia E. Salomón, MS, RDN, CD; Community Health Improvement Leader, Affinity Health System

Courtney Immel, University of Wisconsin-Green Bay, Dietetic Intern - Affinity Health System