Estimated Nutrition (whole recipe, rough)
Counts 17 of 20 ingredients — the other 3 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 17 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Pork | 100g cooked | 242 |
| Chicken | 100g cooked | 165 |
| Pinto Bean | 1/2 cup (86g) canned | 122 |
| Black Bean | 1/2 cup canned (120g) drained | 114 |
| Cheese | 1 oz (28g) cheddar | 113 |
| Yogurt | 170g plain Greek | 100 |
| Egg | 1 large egg (50g) | 78 |
| Corn | 1/2 cup kernels (82g) | 77 |
| Onion | 1 medium (110g) | 44 |
| Carrot | 1 medium (61g) | 25 |
| Tomato | 1 medium (123g) | 22 |
| Chili | 1 tsp (2.7g) | 8 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Iceberg Lettuce | 1 cup shredded (36g) | 5 |
| Jalapeno Pepper | 1 pepper (14g) | 4 |
| Cilantro | 1 tbsp chopped fresh (1g) | 1 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
| Black-Eyed Pea | not in our table | 0 |
| Salad Dressing | not in our table | 0 |
| Dairy | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 6 cups torn iceberg lettuce
- 1 x 15oz can black beans, black-eyed peas, or pinto beans, rinsed and drained
- 3 medium tomatoes, seeded and chopped
- 1 x 10oz package frozen whole kernel corn
- 1 cup chopped red, green, and/or yellow sweet pepper
- 1 cup peeled and cubed jícama or shredded carrot
- 1 cup diced cooked ham or chicken
- ¼ cup thinly sliced green onions
- 4 oz Monterey jack cheese with jalapeno peppers, shredded (1 cup)
- 1 cup mayonnaise or salad dressing
- 1 x 8oz carton dairy sour cream
- 1½ tsp chili powder
- ½ cup sliced radishes
- 2 tbsp snipped fresh cilantro or parsley
Directions
Place 3 cups of the lettuce in the bottom of a 3-quart clear salad bowl.
Layer ingredients in the following order: black beans, tomatoes, frozen corn, sweet pepper, jicama, remaining lettuce, ham, green onions, and cheese.
For dressing: in a small bowl, stir together mayonnaise, sour cream, and chili powder.
Spoon dressing over salad, sealing to edge of bowl.
Cover tightly with plastic wrap.
Chill in the refrigerator for 6 to 24 hours.
To serve, garnish with radish slices and sprinkle with cilantro.
Toss lightly to coat evenly to serve.