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Healthified Italian Chopped Salad

52% less fat • 36% fewer calories • 64% more vitamin C than the original recipe. This delicious salad is traditionally served sliced and diced.

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( 13 Ratings)

13 Ratings

5 Stars 38%

4 Stars 46%

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Member Reviews ( 1 )

134b03ce-be64-4d05-921d-ffd404d115ac

Prep Time 30 min
Total Time 30 min
Servings 8

Ingredients

Salad

6: cups chopped romaine lettuce

2: cups shredded cooked chicken breast

1: medium yellow or green bell pepper, coarsely chopped

1: medium unpeeled cucumber, chopped

3: plum (Roma) tomatoes, chopped

2: oz Genoa salami, chopped (1/3 cup)

1: can (15 oz) Progresso® chick peas, drained, rinsed

1/2: cup pitted kalamata olives, halved

1/4: cup very thinly sliced red onion

1/2: cup torn fresh basil leaves

1: oz Parmesan cheese, shaved

Dressing

3: tablespoons olive oil

3: tablespoons balsamic vinegar

1: teaspoon Dijon mustard

1: teaspoon sugar

1/8: teaspoon coarse ground black pepper

1: clove garlic, finely chopped

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Directions

1 In large bowl, toss all salad ingredients except cheese.
2 In small bowl, beat dressing ingredients with wire whisk until blended. Pour dressing over salad mixture; toss to coat. Top with cheese.

EXPERT TIPS

Expert Tips

We've replaced ingredients with great-tasting alternatives to create better-for-you recipes that are just as yummy as the originals.

We've called for Genoa salami because it's a traditional Italian favorite, but you could use any salami that you like in this restaurant-style salad.

Parmesan cheese was used instead of provolone because it packs a large amount of flavor in a smaller amount—you won't miss the extra cheese!

Got questions? Our experts have the answers. Ask Betty now.

View Full Nutrition Information

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving

Calories: 250
Calories from Fat: 110),

% Daily Value

Total Fat: 12g; 12%
(Saturated Fat 2 1/2g, 2 1/2% Trans Fat 0g 0% ),
Cholesterol: 40mg; 40%;
Sodium: 320mg; 320%;
Total Carbohydrate: 19g; 19%
(Dietary Fiber 4g 4% Sugars 4g 4% ),
Protein: 18g; 18%

% Daily Value*:

Vitamin A: 50%;
Vitamin C: 70%;
Calcium: 10%;
Iron: 15%;

Exchanges:

1 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 2 Lean Meat; 0 High-Fat Meat; 1 Fat;

Carbohydrate Choices:

*Percent Daily Values are based on a 2,000 calorie diet.

REVIEWS & COMMENTS

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Posted 6/30/2010 6:47:13 AM REPORT ABUSE smarshall621 said:

Rating:

Made this salad last night. I substitued turkey pepperoni for the genoa salami, feta cheese for the parmesan and added some fresh dried oregano to the dressing. Did not have any olives but didn't really miss them. This was the perfect dinner for a hot summer night!

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