"Healthified" Italian Chopped Salad

52% less fat • 36% fewer calories • 64% more vitamin C than the original recipe—see the comparison. This delicious salad is traditionally served sliced and diced. We extended the cut to include fat and calories.

"Healthified" Italian Chopped Salad

LiveBetterAmericaRecipe by LiveBetterAmerica

Rated 4.0 Stars
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3

30 minutes

30 minutes

8 servings (1 2/3 cups each)

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Nutrition Info

  • 1 Serving
  • 250
  • 12g
    (Saturated Fat 2 1/2g, Trans Fat 0g)
  • 40mg
  • 320mg
  • 19g
    (Dietary Fiber 4g, Sugars 4g)
  • 18g
  • Percent Daily Value*
  • 50%
  • 70%
  • 10%
  • 15%
  • Exchanges
  • 1
  • 2
  • 1
  • Carbohydrate Choices
  • 1

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

Tips & Techniques

  • High Altitude (3500-6500 ft):

    No change.

  • What is "Healthified"?

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

  • Substitution

    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.

  • Did You Know?

    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!

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

Directions

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

Categories: Course, Main Dishes, Cuisine, Italian

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Anonymous User
Anonymous said:

Delicious! Looking forward to eating the leftovers for lunch this week. Didn't have any fresh basil so I added a teaspoon of dried basil to the dressing. Will definitely make this salad again!

1/7/2013 6:00:37 PM
katie53
katie53 said:

Excellent recipe but I would halve the chick peas next time so that you taste more of the other flavors. If you use leftover chicken or buy a rotissiere chicken from the store, you can put this recipe together in no time.

7/31/2010 12:40:53 PM
Howard
Howard said:

Nice salad. Could do without the Basil, too strong. I excluded chickpeas by mistake, they would have been good.

7/27/2010 9:53:13 AM

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