Quick And Easy Fiesta Salad

7615

By: Diabetes Health Staff

To turn this side dish into a satisfying entrée, top with some chicken or fish, cheese or tofu. Beans add flavor, protein and loads of fiber along with more carbohydrate. You can also add tomatoes, cucumber, zucchini, olive oil, salt, pepper, cumin or cayenne pepper, jalapeno or other hot peppers, lime or lemon juice.

Ingredients & Methods

Makes 4 small lower-carb servings or 2 typical servings

Quick And Easy Fiesta Salad

½ cup cooked corn (fresh or frozen); or 1 small ear of corn, boiled, kernels removed from the cob*

1 8- to 10-ounce jar roasted red peppers or 2 fresh red peppers, roasted, peeled, seeded and chopped**

¼ cup chopped cilantro (½ bunch cilantro, stems removed and chopped)

¼ cup chopped red onion

¼ cup olives, cut in half

½ avocado, cut into small chunks

Optional: lettuce, mixed leafy greens or spinach

 

Nutrition at a Glance per serving (for ¼ recipe)

Calories

95

Total fat

5g

Saturated fat

0.5g

Total carbohydrate

10g

Dietary fiber

2g

Protein

2g


Method:

1.     Place all ingredients except the avocado in a large bowl and toss. Carefully mix in chopped avocado. If you wish, serve on top of the lettuce or mix the leafy greens and spinach into the salad.

* To cut kernels off of a cooked ear of corn: After it cools, stand the ear of corn on end in a deep wide bowl. With a large, heavy, knife, cut in a strip from top to bottom down one side of the cob, cutting close to the cob. Rotate cob and repeat, shearing off all the kernels.

** Roast the peppers by placing them directly on an open gas flame, turning them frequently with tongs until all sides are charred black, 7 to 10 minutes. (Alternately, the peppers can be roasted under the broiler or grilled on a gas or charcoal grill.) Place the peppers in a plastic or paper bag and cool for 10 to 15 minutes. Peel the peppers, remove the seeds and the stems and chop

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