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Mexican Salad ( Low Calorie Healthy Cooking )


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Mexican salad, an easy stovetop mexican delicacy zapped up with a salsa dressing, this protein, potassium and fibre rich delight is suited for diabetics having high blood pressure. I have cut down on the calories by using low-fat paneer instead of cheese.

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Preparation Time: 
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Makes 4 servings
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Ingredients

1 cup cooked sweet corn kernels
1 cup chopped spring onions
1/2 cup chopped apples , with the skin
1 cup boiled rajma (kidney beans)
1 cup low-fat paneer cubes
1/4 cup chopped coriander (dhania)

For The Salsa Dressing
4 medium sized tomatoes
1 medium sized capsicum
1 tsp oil
1/4 cup finely chopped onions
1/2 tsp chilli powder
sugar substitute to taste
salt to taste

Method
For the salsa dressing
  1. Put the tomatoes in hot water. After 10 minutes, remove the skin and chop them. Keep aside.
  2. Pierce capsicum with a fork and hold over the flame until the skin blackens. Remove from the heat, rub off the burnt skin and chop it. Keep aside.
  3. Heat the oil in a deep non-stick pan, add the onions and sauté for ½ minute.
  4. Add the tomatoes, capsicum, chilli powder, sugar substitute and salt and cook on a medium flame for a few minutes. Keep aside.

How to proceed
  1. Combine all the ingredients together in a bowl, add the salsa dressing and toss well. Serve immediately.

Handy tip:
  1. To get 1 cup boiled rajma, soak 1/3 cup of rajma in water overnight. Drain, wash and add more water and salt and pressure cook till done.
Nutrient values Per Serving
EnergyProteinCarbohydratesFatFibrePotassium
182 calories 8.0 gm 32.5 gm 2.3 gm 3.2 gm 284.0 mg
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