Name: Mexican Chop Salad
Prep time: 10 min
Cook time: 20 min
Yield: 4 servings
Ingredients: ears of corn; romaine lettuce; black beans; cherry tomatoes; scallions; avocados; cilantro (fresh)

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Mexican Chop Salad

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30 minutes

4 servings

Adjust servings

dairy-free

gluten-free

kid friendly

has meat

has pasta

has seafood

mediterranean

vegan

(?)

Not vegan due to:

honey

vegetarian

pescatarian

paleo

(?)

Not paleo due to:

black bean
honey

This recipe has no customizations.

Nutrition to Balance

This recipe has Fat (total lipid) as 99.8% (as a percentage of RDA).

You'll likely need to take this into account today to balance out your diet.

Nutrition Rating Details

Here are the percentages used to determine the nutritional rating for this recipe:

• Calcium: 3.3% of RDA
• Calories: 72.8% of RDA
• Carbs: 10.9% of RDA
• Fat (total lipid): 99.8% of RDA
• Fiber: 32.1% of RDA
• Fructose: 13.1% of RDA
• Protein: 5.5% of RDA
• Sodium: 37.1% of RDA
• Sugar: 31.6% of RDA

• Vitamin A (IU): 217% of RDA
• Vitamin B6: 15.9% of RDA
• Vitamin C: 32.0% of RDA
• Iron: 6.7% of RDA
• Magnesium: 19.3% of RDA
• Manganese: 8.6% of RDA
• Niacin: 14.6% of RDA
• Potassium: 22.6% of RDA
• Zinc: 7.7% of RDA

If any nutritional component is greater than 75% of RDA (or any vitamin/mineral is greater than 600% of RDA), the recipe gets a “Nutrition to Balance” rating.

Whether this matters for your diet depends mostly on what other foods you consume today.

MACROS

Carbohydrate

30.1

Calories

1457

Fiber

8.99

Iron

1.27

Protein

6.18

Sodium

501

Sugars

9.88

Fat (total lipid)

61.0

MAIN RECIPE INGREDIENTS

Amount

Measure

Adjust

Ingredient

whole

ears of corn

shucked and cooked.

cups

romaine lettuce

shredded.

1/2

cups

black beans

cooked.

1/2

cups

cherry tomatoes

halved.

stalks

scallions

white and light green parts only, thinly sliced.

whole

avocado

diced.

1/4

cups

cilantro (fresh)

roughly chopped.

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INGREDIENTS FOR: GREEN GODDESS DRESSING

Amount

Measure

Ingredient

2/3

cups

vegenaise

can use sheep's or goat's milk yogurt if desired.

1/4

cups

cilantro (fresh)

stalks

scallions

white and light green parts only, roughly chopped.

1/4

cups

lime juice

freshly squeezed.

1/2

whole

jalapeno peppers

seeded, roughly chopped. can use more if more spice is desired.

1/2

cups

olive oil

1/2

tsp

sea salt

tbsp

honey

raw.

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PREPARATION

PREPARING THE CORN

Steam or grill the corn until it is cooked all the way through, about 20 minutes.

Let the corn cool. Once cool enough to touch, slice the kernels off of the cob and discard the cob.

PREPARING THE BEANS

While the corn is cooking, drain and rinse ~1/2 a can of black beans.

Over medium-high heat, cook the beans for ~5 minutes.

HOW TO MAKE GREEN GODDESS DRESSING

Follow the steps in the dependent recipe to make the dressing.

ASSEMBLING THE SALAD

Place the lettuce in a large bowl and dress it with 1/4 cup of the dressing, a very light coating.

Divide the lettuce among 4 bowls or plates.

Evenly scatter the cooked black beans, diced tomatoes, scallions, avocado, cilantro and cooked corn over each bowl or plate dressed with lettuce.

Drizzle each bowl with 1-2 more tbsp of the dressing and serve immediately.

DEPENDENT RECIPES:

Green Goddess Dressing

This dependent recipe has a "yields ratio" of 1. This means that for every 1 serving of the main recipe you're making, make 1 serving of the dependent recipe.

COMPLETE NUTRITION

This recipe has the following nutrient totals:

Calories 1457

Protein 6.18 g

Carbohydrates 30.1 g

Iron 1.27 mg

Fiber 8.99 g

Calcium 32.6 mg

(plus many more nutrients)

Sample Recipe Chart:

The sample chart shows the nutritional data that is typically shown for any given recipe. The chart shows both nutrition totals as well as per-ingredient nutrition.