Calories: 580
Total Fat: 36g
Saturated Fat: 12g
Cholesterol: 40mg
Sodium: 850mg
Total Carbohydrates: 55g
Dietary Fiber: 12g
Sugars: 12g
Protein: 30g

Breakdown by ingredient

• • Mixed greens (4 cups): 20 calories, 2g protein, 0g fat
  • Tortilla strips (1 cup): 120 calories, 2g protein, 6g fat
  • Black beans (1 cup cooked): 225 calories, 15g protein, 1g fat
  • Red onion (1/2 cup diced): 25 calories, 1g protein, 0g fat
  • Diced tomatoes (1 cup): 25 calories, 1g protein, 0g fat
  • Corn (1 cup): 80 calories, 3g protein, 1g fat
  • Cheddar Jack cheese (1/2 cup shredded): 100 calories, 6g protein, 8g fat
  • Cilantro (1/4 cup chopped): 20 calories, 1g protein, 0g fat

Macronutrient distribution

• • Carbohydrates: 45%
  • Protein: 25%
  • Fat: 30%

Vitamins and Minerals

• • Vitamin A: 100% DV
  • Vitamin C: 100% DV
  • Calcium: 20% DV
  • Iron: 30% DV
  • Potassium: 30% DV

Health benefits

• • High fiber content from black beans, corn, and mixed greens
  • Antioxidant-rich tomatoes support heart health
  • Protein and calcium from cheese support bone health
  • Cilantro has antimicrobial properties

Variations:

• • Grilled chicken or steak: +140-200 calories, +25-35g protein
  • Substitute cheese with lower-fat option: -50 calories, -5g fat
  • Add avocado: +100 calories, +2g protein
  • Use fresh corn instead of canned: -20 calories, +1g fiber