Taco salad

Vegetarian taco salad: To make it ahead, prepare the recipe through Step 1, cover and refrigerate for up to 3 days. (Ken Burris/EatingWell/TMS)

Lime wedges for garnish

Heat oil in a large nonstick skillet over medium heat. Add onion and corn; cook, stirring, until the onion begins to brown, about 5 minutes. Coarsely chop 1 tomato. Add it to the pan along with rice, beans, chili powder, 1 teaspoon oregano and 1/4 teaspoon salt. Cook, stirring frequently, until the tomato cooks down, about 5 minutes. Let cool slightly.

Coarsely chop the remaining 3 tomatoes. Combine with cilantro, salsa and the remaining 1/2 teaspoon oregano in a medium bowl.

Toss lettuce in a large bowl with the bean mixture, half the fresh salsa and 2/3 cup cheese. Serve sprinkled with tortilla chips and the remaining cheese, passing lime wedges and the remaining fresh salsa at the table.

To Make Ahead: Prepare through Step 1, cover and refrigerate for up to 3 days; reheat slightly before serving.

Kitchen Tips: To remove corn kernels from the cob, stand an ear of corn on its stem end and slice the kernels off with a sharp knife.

To cook rice, bring 1 cup water and 1/2 cup long-grain brown rice to a boil in a small saucepan. Reduce heat to low, cover, and simmer at the lowest bubble until the water is absorbed and the rice is tender, about 40 minutes. Remove from the heat and let stand, covered, for 10 minutes. Makes 1 1/2 cups.

Recipe Nutrition:

Per serving: 395 calories; 17 g fat (5 g sat, 5 g mono); 20 mg cholesterol; 52 g carbohydrate; 0 g added sugars; 14 g protein; 9 g fiber; 459 mg sodium; 774 mg potassium

Nutrition Bonus: Vitamin A and Vitamin C (38 percent daily value), Calcium and Folate (23 percent dv), Potassium (22 percent dv), Magnesium (21 percent dv), Calcium (23 percent dv), Iron (15 percent dv).

3 Carbohydrate Servings

Exchanges: 3 1/2 starch, 1 vegetable, 1 lean meat, 2 fat

(EatingWell is a magazine and website devoted to healthy eating as a way of life. Online at http://www.eatingwell.com.)