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

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

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

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