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Pete's Chopped Salad
Quick & Easy!
As lunch entrées, chopped salads are light yet filling, and extremely versatile. Change a couple of ingredients, add different seasonings, and you have a whole new dish.
TOTAL TIME: 15 minutes
NUMBER OF SERVINGS: 6
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INGREDIENTS:
1/2 cup chopped red bell pepper
1/2 cup chopped green bell pepper
1/2 cup chopped cucumber
1/2 cup diced red onion
1 1/2 cups diced tomato
1 cup fresh, canned or frozen corn kernels
1 cup canned black beans, rinsed and drained
2 tablespoons red wine vinegar
1 tablespoon olive oil
1 tablespoon fresh lime juice
2 tablespoons minced fresh cilantro
1 jalapeño pepper, finely minced (optional)
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6 medium whole wheat pitas, cut into wedges
3 cups grapes, divided into 1/2 cup servings
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DIRECTIONS:
Combine all ingredients except pitas and grapes in a large bowl. Divide into 6 equal portions. One serving equals approximately one cup (size of a fist). Serve with pita wedges and grapes.
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Nutrition Per Serving:
Per serving: Calories 330, fat 5 g, saturated fat 1 g, cholesterol 0 mg, sodium 510 mg, carbohydrates 67 g, fiber 10 g, protein 11 g.
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Tips:
| Instead of... |
Try... |
| Red and green pepper |
Green and yellow zucchini |
| Cucumber |
Celery |
| Black beans |
Baby shrimp
Diced ham
Smoked turkey breast
Chickpeas
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| Lime juice and cilantro |
Lemon juice and garlic
Garlic and basil |
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| From ChangeOne |
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