Printer friendly version
return to recipes

Mexican Cheese Salad

In this easy addition to your Healthiest Way of Eating enjoy the health-promoting anthoycyanins found in black beans, which not only give them their beautiful dark coloration but provide you with protection against free radical activity.

Prep and Cook Time: 10 minutes Ingredients: 1 head romaine lettuce 1 15-oz can black or pinto beans, rinsed and drained 1 medium avocado, cubed 1 medium tomato, diced 2 oz low-fat cheddar cheese, grated salsa, to taste juice from lime wedges, to taste

Directions:

1. Chop lettuce and place on salad plate. Sprinkle beans, avocado, and tomato over lettuce.
2. Top with cheddar cheese, your favorite salsa, and the juice of lime wedges.

Serves 2

Nutritional Profile

Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which Mexican Cheese Salad is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

Mexican Cheese Salad 1.00 serving 631.98 grams 396.83 calories Nutrient Amount %DV Nutrient Density World's Healthiest Foods Rating vitamin K 233.46 mcg 291.8 13.2 excellent vitamin A 13634.95 IU 272.7 12.4 excellent vitamin C 80.11 mg 133.5 6.1 excellent folate 316.98 mcg 79.2 3.6 excellent dietary fiber 16.24 g 65.0 2.9 very good protein 22.74 g 45.5 2.1 good tryptophan 0.11 g 34.4 1.6 good potassium 1108.52 mg 31.7 1.4 good iron 4.98 mg 27.7 1.3 good calcium 264.65 mg 26.5 1.2 good World's Healthiest Foods Rating Rule excellent DV>=75% OR Density>=7.6 AND DV>=10% very good DV>=50% OR Density>=3.4 AND DV>=5% good DV>=25% OR Density>=1.5 AND DV>=2.5%

In-Depth Nutritional Profile for Mexican Cheese Salad

Send this page to a friend...