Servings: 4

You’ll need:
1 – 15 -16 oz. can reduced sodium black beans
1/2 small head of iceberg lettuce, thoroughly rinsed and shredded
1/4 medium red pepper, seeded and chopped
2 tsp. onion powder
2 tsp. cumin powder
4 Tbsp. 2% milk, low fat Mozzarella cheese, shredded
4 Tbsp. 2% milk, low fat cheddar cheese, shredded
1 small can sliced black olives, drained
4 servings low sodium Baked Corn Tortilla Chips (click link to see recipe)
1 cup mild to medium salsa (see Karen’s Favorite Salsa Recipe)
4 sliced jalapeño peppers or 4 Tbsp. tamed pickled jalapeños (optional)

In a medium saucepan add the entire can of reduced sodium black beans, chopped red pepper, onion powder and cumin powder.

Cook stirring continually, on medium heat, until thoroughly heated, about 10-15 minutes. Set burner to low heat after the seasoned black beans has thickened slightly or cover tightly with a lid and set pan on a warm burner.

Next, get 4 salad bowls and put 1/4 of the shredded lettuce in each bowl and spoon 1/4 of the cooked seasoned black beans in the middle of the salad lettuce. Top with 1/4 of the chopped onions, 1/4 of the drained can of black olives, 1 Tbsp. each of the low fat shredded Mozzarella and cheddar cheeses, 1/4 cup of salsa on the side or some drizzled on top.

Then, top each bowl with 1/4 with my low sodium Baked Corn Tortilla Strips or serve each Mexican Black Bean Salad with just a handful low sodium corn tortilla chips on the side.

Karen’s Note: For a medium or “hotter” Mexican Black Bean Salad and prior to adding any Baked Tortilla Chips or salsa, top each salad with (optional) sliced jalapeños. Also, for a completely vegetarian dish omit the shredded cheese option. This dish is quite filling and I even got my “meat eaters” in my family to eat it and they both told me that it was very delicious! I can’t complain. 

Corn tortilla chips or “strips”, especially the ones in the bags are usually fried in canola oil, have a lot of unnecessary sodium or “preservatives” added and are almost always higher in fat, calories and sodium.

Here’s an easy “how to” make your own Baked Corn Tortilla Chip Strips, without all the unnecessary added fats, calories and sodium. Plus, corn tortillas are always “gluten free”!

Servings: 4

You’ll need:
8 corn tortillas (fresh or frozen, thawed)
2 pinches of salt
Non-stick cooking spray

Pre-heat oven to 375 degrees Fahrenheit.

Lightly coat the surface of an edged rectangular baking sheet with non-stick cooking spray.

Next cut each corn tortilla in half, the halves in quarters and with the quarters still put-together begin cutting 1/8 to 1/4 inch strips. Note: Some strips will be wider and some not-so-wide. 

Spread the strips out completely covering the baking sheet as best you can. Spray the strips with another light coating of non-stick cooking spray. Get 2 pinches of salt and sprinkle all over the tortilla strips. Using a pair of tongs, toss strips around a few times, but keep strips pretty flat.

Put tortilla strips into oven and bake for only 5-6 minutes, keeping a close eye on them after a few minutes to make sure they become a golden brown and not dark brown.

​Remove Baked Corn Tortilla Strips from oven and allow to cool, before serving over top your favorite Mexican dip, salad or tortilla soup.

Too hot to cook? Make these Easy Summertime Chicken Tacos for something quick to make and cooler to eat!

Servings*: 2 soft corn tacos per person

You’ll need:
8 thin corn tortillas, fresh or thawed
8 oz. grilled chicken breast strips “bite-size”
1 small bunch green onions, sliced
1/4 small red pepper, sliced thin and chopped into 1 inch pieces
1 cup shredded romaine lettuce
2 Tbsp. light soft cream cheese
2 Tbsp. light sour cream
1/2 tsp. taco seasoning
1/2 cup salsa for serving on the side

For Mexican Spread:

In a small bowl, using a small whisk, mix together thoroughly the Soft Cream Cheese, Sour Cream and taco seasoning.

On a plate assemble the Chicken Soft Tacos:

Using a silicone spatula carefully cover 1-1/2 tsp. of Mexican Spread on each corn tortilla. Put 2 corn tortillas together by layering with spread on one side and not on the other side. There should be Mexican Spread in between the corn tortilla layers and on top, but no spread on the bottom of the soft taco. Next, top with pre-cooked “bite-size” chicken breast meat, red pepper pieces and shredded lettuce. Then top with a sprinkle or two of chopped green onion. Roll and thread with a toothpick or two. I used a plastic cocktail sword.

Repeat the above process for the other 3 Chicken Soft Tacos.

Karen’s Serving Suggestion: Serve immediately with 6-7 baked blue corn tortilla chips and a 1/4 cup side of salsa on one plate to share or 2 separate serving plates. A couple of sliced lime wedges can be put on plates for a hint-of-lime. Also, a 1/4 cup serving of fresh sliced chilled strawberries, watermelon or applesauce can be served with these Easy Summertime Chicken Tacos, but not absolutely necessary.

​*Servings can be increased up to 6  for a 2 dozen package of fresh or thawed thin corn tortillas.