Israeli Chopped Salad

This salad is part of a typical Israeli breakfast. For freshness, usually a person chops the cucumber, bell pepper, tomato and onion for himself, the finer the better. In Israel the salad is often topped with eschel, something like a rich Greek yogurt. A mixture of low-fat sour cream and non-fat yogurt is a good lower-fat alternative. For breakfast, a boiled egg and a slice of baguette bread accompanies the chopped salad.

Salad Ingredients:

1 firm standard cucumber, or 3-4 small Persian cucumbers, peeled and chopped

into small pieces

1 medium sized ripe tomato, cored and chopped into small pieces

1 medium sized green or red pepper, cored and chopped into small pieces

1/4 medium sweet yellow or red onion, or several green onions, chopped fine

Topping Ingredients:

½ cup low fat (or non-fat) sour cream

½ cup non-fat plain or Greek yogurt

1 - Mix chopped vegetables in a bowl

2 - Mix sour cream and yogurt in a separate bowl

3 - Serve with mixed sour cream and yogurt on the side

Add boiled eggs and sliced baguette for a breakfast meal.

2 servings: 164 calories, 6 g protein, 5 g fat, 125 mg sodium, 4 g fiber, 15 g sugar