Tomatillo and Chile Pepper Salsa Salad

  • Serves: 4; 1/2 cup per serving


Description

Try this fresh-tasting, crunchy salsa-style salad with fajitas or grilled chicken or pork. You’ll be surprised at how such a little bit of cheese adds such a big flavor change.

Ingredients

1 cup finely chopped peeled cucumber
3 ounces tomatillos, finely chopped
1 1/2 ounces reduced-fat Monterey Jack or mozzarella cheese, cut into 1/4-inch cubes
1 medium Anaheim pepper, seeded and ribs removed, finely chopped
1/4 cup snipped fresh cilantro
2 tablespoons finely chopped green onions (green and white parts)
3 to 4 teaspoons fresh lime juice
1/8 teaspoon salt

Cooking Instructions

In a medium bowl, combine all the ingredients. Let stand for 10 minutes to allow the flavors to blend. Serve immediately or cover and refrigerate for up to 2 hours.

Tomato and Bell Pepper Salsa Salad
Substitute tomatoes for tomatillos, 1/2 medium green bell pepper for Anaheim pepper, and parsley for cilantro.

Cook’s Tip: Rich in vitamin A and a good source of vitamin C, tomatillos resemble small green tomatoes with thin, parchmentlike coverings. They have a green tomato/lemon-herb-apple taste. When selecting tomatillos, choose firm ones and pull back the papery skin to make sure there are no blemishes or bruises. Tomatillos are available in the produce section of major supermarkets and in Hispanic markets.

Cook's Tip

Tomatillo and Bell Pepper Salsa Salad
Nutrition Analysis (per serving)

Calories    45   
Total Fat    2.0    g
Saturated Fat    1.0    g
Trans Fat    0.0    g
Polyunsaturated Fat    0.0    g
Monounsaturated Fat    0.5    g
Cholesterol    6    mg
Sodium    145    mg
Carbohydrates    3    g
Fiber    1    g
Sugars    2    g
Protein    4    g
Dietary Exchanges: 1/2 lean meat


Nutritional Analysis
Per serving
Calories Per Serving
49
Total Fat
2 g
Saturated Fat
1 g
Polyunsaturated Fat
.5 g
Monounsaturated Fat
.5 g
Cholesterol
6 mg
Sodium
143 mg
Carbohydrates
4 g
Fiber
1 g
Sugar
2 g
Protein
4 g

Dietary Exchanges


1/2 lean meat



This recipe is reprinted with permission from the American Heart Association Low-Calorie Cookbook, Copyright © 2004 by the American Heart Association. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available from booksellers everywhere.