Diabetes Forecast

The Healthy Living Magazine

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: g

By the Plate Foods Include

    Per Serving

    Mexican Chopped Salad

    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


    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)
    3 Tbsp. fresh lime juice
    Zest of 1 lime
    1 garlic clove, finely minced
    1 tsp. honey
    1/2tsp.mild or hot chili powder
    1/4cupolive oil

    2Tbsp.toasted pumpkin seeds (pepitas) for topping


    1. In a large serving bowl, combine the salad ingredients.
    2. 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


    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


    1 small whole wheat roll (1.5 oz.)

    • Per Serving
    • Calories: 95
    • Carbohydrate: 18g
    • Choices: Starch 1


    1 cup papaya chunks with 2 Tbsp. plain, nonfat yogurt and ground cinnamon

    • Per Serving
    • Calories: 75
    • Carbohydrate: 17g
    • Choices: Fruit 1

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