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Healthified Italian Chopped Salad

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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 spoons 38%

4 spoons 46%

3 spoons

2 spoons

1 spoons

Member Reviews (1)

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PREP TIME
30 Min
TOTAL TIME
30 Min
SERVINGS
8

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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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.

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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!

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Nutrition Information:

1 Serving (1 Serving)

Calories 250

(Calories from Fat 110),

Total Fat 12g

(Saturated Fat 2 1/2g,
Trans Fat 0g),

Cholesterol 40mg;
Sodium 320mg;
Total Carbohydrate 19g

(Dietary Fiber 4g,
Sugars 4g),

Protein 18g;

Percent Daily Value*:

Vitamin A 50.00%;
Vitamin C 70.00%;
Calcium 10.00%;
Iron 15.00%;

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.

Review & Comments

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1 - 1 of 1 Reviews View All

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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