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Crunchy corn and tortilla salad with tomato dressing

by wiki
10 April, 2019
in Lower gi, Vegetarian
0
Crunchy corn and tortilla salad with tomato dressing
Crunchy corn and tortilla salad with tomato dressing
  • 0:45 Prep
  • 0:08 Cook
  • 4 Servings
  • Capable cooks

Create a vegetarian Mexican-inspired dinner with basic kitchen ingredients in our budget-busting salad.

Ingredients

  • 4 flour tortillas
  • Olive oil cooking spray
  • 1/2 cup grated tasty cheese
  • 2 tablespoons extra virgin olive oil
  • 2 tablespoons lime juice
  • 250g cherry tomatoes, quartered
  • 1 teaspoon Mexican chilli powder
  • 125g can corn kernels, drained
  • 2 x 400g cans red kidney beans, drained, rinsed
  • 1/2 small red onion, finely chopped
  • 1/4 cup fresh coriander leaves
  • 1 large avocado, roughly chopped
  • 1/2 small iceberg lettuce, leaves torn

Method

  • Step 1
    Preheat oven to 200C/180C fan-forced. Grease 2 baking trays. Place tortillas on trays. Spray with oil. Sprinkle with cheese. Bake for 4 to 5 minutes or until golden and crisp. Cool. Break into large pieces.
  • Step 2
    Combine 1 1/2 tablespoons olive oil, lime juice and tomato in a bowl. Season with salt and pepper. Crush tomatoes gently with a fork. Stand for 15 minutes. Strain over a bowl. Whisk chilli powder into the liquid to make a dressing.
  • Step 3
    Meanwhile, heat remaining oil in a small saucepan over medium-high heat. Add corn. Cook, stirring occasionally, for 2 minutes or until browned.
  • Step 4
    Place beans, onion, coriander, avocado, lettuce, tomato mixture, corn and tortilla pieces in a bowl. Add dressing. Toss gently to combine. Serve immediately.
  • High fibre
  • Low carb
  • Lower gi
  • Vegetarian

Nutrition

  • 2422 kj

    Energy

  • 30.9g

    Fat Total

  • 9.1g

    Saturated Fat

  • 13.4g

    Fibre

  • 18.2g

    Protein

  • 15mg

    Cholesterol

  • 460mg

    Sodium

  • 49.9g

    Carbs (total)

All nutrition values are per serve
  • Author: Claire Brookman
  • Image credit: Guy Bailey
  • Publication: Super Food Ideas

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