Diabetes Forecast

Mexican Chopped Salad

This no-lettuce salad is a celebration for your table.

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
  • 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.


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