By the Plate: Mexican Chopped Salad
This no-lettuce salad is a celebration for your table. The lime-chili dressing includes some of my favorite Mexican flavors. Enjoy!
Full Meal
Calories: | Carbohydrate: gBy the Plate Foods Include
Per ServingMexican Chopped Salad |
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Makes: 6 servings | ||
Serving Size: 1 cup | ||
Calories | 195 | |
Fat | 12 | g |
Saturated Fat | 1.9 | g |
Trans Fat | 0 | g |
Carbohydrate | 8 | g |
Fiber | 2 | g |
Sugars | 5 | g |
Cholesterol | 40 | mg |
Sodium | 170 | mg |
Potassium | 435 | mg |
Protein | 16 | g |
Phosphorus | 180 | mg |
Choices: Vegetable 1, Lean Protein 2, Fat 2 |
Mexican Chopped Salad
- Makes: 6 servings
- Serving Size: 1 cup
- Preparation Time: 20 minutes
Ingredients
Salad | ||
2 | large | tomatoes, seeded and diced |
1 | med. | cucumber, peeled, seeded, and diced |
1 | med. | red pepper, cored, seeded, and diced |
3 | scallions, thinly sliced | |
1/4 | cup | diced red onion |
2 | Tbsp. | fresh minced cilantro |
2 | Tbsp. | fresh minced mint |
2 | Tbsp. | fresh minced oregano |
2 | cups | diced cooked chicken (white meat) |
Dressing | ||
3 | Tbsp. | fresh lime juice |
Zest of 1 lime | ||
1 | garlic clove, finely minced | |
1 | tsp. | honey |
1/2 | tsp. | mild or hot chili powder |
1/4 | cup | olive oil |
2 | Tbsp. | toasted pumpkin seeds (pepitas) for topping |
Directions
- In a large serving bowl, combine the salad ingredients.
- In a small bowl or measuring cup, whisk together the lime juice, lime zest, garlic, honey, and chili powder. Add the olive oil in a thin stream, whisking to emulsify. Pour the dressing over the salad and mix gently. Top with the pumpkin seeds and serve.
Additional Foods in This Meal
Zucchini
1 cup sliced grilled zucchini with 1 tsp. olive oil and 1/4 tsp. toasted cumin seeds
- Per Serving
- Calories: 70
- Carbohydrate: 5g
- Choices: Nonstarchy Vegetable 1, Fat 1
Roll
1 small whole wheat roll (1.5 oz.)
- Per Serving
- Calories: 95
- Carbohydrate: 18g
- Choices: Starch 1
Fruit
1 cup papaya chunks with 2 Tbsp. plain, nonfat yogurt and ground cinnamon
- Per Serving
- Calories: 75
- Carbohydrate: 17g
- Choices: Fruit 1