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. From eatbetteramerica.

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(13 Ratings)

13 Ratings

5 Stars 54%

4 Stars 23%

3 Stars 15%

2 Stars

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Member Reviews (7)

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Healthified Italian Chopped Salad

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

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:

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 %;
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:

1;

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

What is healthified?

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

Here's the skinny

Before	After
4 oz Genoa salami, chopped (2/3 cup)	2 oz Genoa salami, chopped (1/3 cup)
4 oz provolone cheese, cubed	1 oz Parmesan cheese, shaved
1/2 cup olive oil	3 tablespoons olive oil
	1 medium yellow or green bell pepper, coarsely chopped

Nutritional Highlights

Calories		390 (before) 250 (after)
Fat		3 (before) 1 (after)
Saturated Fat		6 g (before) 2 1/2 g (after)
Total Fat		25 g (before) 12 g (after)
Vitamin C (%DV)		25 (before) 70 (after)

Review & Comments

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1 - 3 of 7 Reviews View All

Posted 3/12/2012 5:17:21 PM REPORT ABUSE Acacia15 said:

Rating:

Can you please clarify the fat content in this salad. Under "nutritional information" it says 12 grams of fat per serving. In the chart below that is says 3 grams of fat per serving. Which one is it? Thanks.

Posted 3/4/2012 7:01:43 PM REPORT ABUSE FiniculeeFinicula said:

Rating:

I made this salad and it was delicious! The compliments were plenty! I think the sugar is not needed and I wish I would have realized that while making it. I am not used to sugar .. so my taste buds were surprised when I ate it..lol. Other than that, I used every ingredient listed and I got rave reviews. I served it with pizza for a casual Friday night supper and let me say that with the pizza it was so filling..almost too much so! This salad could really be a meal in itself! WE ALL LOVED it and I will make it again and again. It IS healthy!

Posted 2/10/2011 3:14:14 PM REPORT ABUSE Spicy51 said:

Rating:

Enjoyed this salad. Did not put salami nor chick peas.

1 - 3 of 7 Reviews View All

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