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Fast and Healthy Chicken Tostada Salad

This article originally appeared in the Fall 2010 issue of USA Triathlon Life.

By Judy Doherty

This recipe is from Judy's new book, Salad Secrets, available at

tostada saladIngredients

  • 4 corn tortillas
  • 6 cups shredded romaine lettuce
  • 2 sliced tomatoes
  • 4 tablespoons fat-free sour cream
  • 12 ounces cooked chicken tenders, cut into thick strips
  • 2 chopped green onions
  • 1 teaspoon granulated garlic
  • 1 teaspoon chili powder
  • 1 teaspoon dried oregano leaves


  1. Preheat oven to 350 degrees. Toast corn tortillas until crisp - be careful not to burn them - this takes about 8 minutes.
  2. Place tortillas on 4 plates and top with the lettuce and fresh vegetables.
  3. Top with chicken and the rest of the ingredients.
  4. Serve family style with oil and vinegar on the side.

Chef’s Notes
This taco salad is a meal all by itself.

Our trick to save time and keep everyone happy is to serve it family style – meaning we put all the ingredients out on the table and we let everyone make their own.

You can also make them for everyone by putting them on an attractive dinner platter as we have done above.

This salad looks really nice and if you are using leftover chicken they are very easy and look great!

Serves 4. Each serving: 2 cups.

Total Preparation and Cooking Time
10 minutes (10 minutes prep time, 0 minutes cook time)

Nutrition Information (per serving)

  • Calories: 208
  • Total Fat: 3.8g
  • Saturated Fat: 1g
  • Trans Fat: 0g
  • Cholesterol: 73mg
  • Sodium: 117mg
  • Carbohydrates: 14.3g
  • Dietary Fiber: 3.4g
  • Sugars: 2.8g
  • Protein: 29.3g

Diabetic Exchanges

  • Bread & Starch: 2.5
  • Very Lean Meat: 0.5
  • Vegetable: 1

Judy Doherty owns Food and Health Communications, a private publishing company dedicated to "making nutrition science edible." She has a passion for creating healthful dishes that are delicious and easy to prepare and for competing in half-Ironman triathlons. In 2005, Judy received ProChef 2 Certification from The Culinary Institute of America, which includes competency verification of skills for Mediterranean cooking, healthy cooking, baking and garden manger.

The views expressed in this article are the opinion of the author and not necessarily the practices of USA Triathlon. Before starting any new diet or exercise program, you should check with your physician and/or coach.