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Healthified Italian Chopped Salad

Healthified Italian Chopped Salad
Recipe Tip
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!

7

reviews

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Based on 12 ratings

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.
Prep Time:30 min
Start to Finish:30 min
makes:8 servings (1 2/3 cups each)
Salad
6cups chopped romaine lettuce
2cups shredded cooked chicken breast
1medium yellow or green bell pepper, coarsely chopped
1medium unpeeled cucumber, chopped
3plum (Roma) tomatoes, chopped
2oz Genoa salami, chopped (1/3 cup)
1can (15 oz) Progresso® chick peas, drained, rinsed
1/2cup pitted kalamata olives, halved
1/4cup very thinly sliced red onion
1/2cup torn fresh basil leaves
1oz Parmesan cheese, shaved
Dressing
3tablespoons olive oil
3tablespoons balsamic vinegar
1teaspoon Dijon mustard
1teaspoon sugar
1/8teaspoon coarse ground black pepper
1clove 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.
High Altitude (3500-6500 ft): No change.
Nutritional Information
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 Other Carbohydrate; 0 Vegetable; 2 Lean Meat; 1 Fat Carbohydrate Choices: 1 
*Percent Daily Values are based on a 2,000 calorie diet.
 
7 Reviews

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Posted at 12:35 PM on November 23 2011 by Elyse at EatBetterAmerica
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Posted at 12:34 PM on November 23 2011 by Elyse at EatBetterAmerica
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Italian Chopped Salad
Enjoyed this salad. Did not put salami nor chick peas.
Posted at 3:14 PM on February 10 2011 by Spicy51
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Healthified Italian chopped Salad
I like this recipe, however, if I made it, I would not put the salami and the chick peas OUT! This recipe looks good, just minus these ingredients. Also in the dressing, I would take out the sugar. Or maybe 1/2 teaspoon of sugar or a sugar substitute.
Posted at 2:02 PM on June 1 2010 by
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Loved It
I have made this several times and everyone has loved it... great as a side and a meal!
Posted at 11:33 PM on October 21 2009 by
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Italian Chopped Salad
This is super! I did omit the Genoa Salami to reduce the fat content some!
Posted at 4:15 PM on August 25 2009 by Healthy69
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"Healthified" Italian Chopped Salad
Evey mouth full, brings forth yet another flaver. It's like having a party in your mouth. This recipe is a keeper.
Posted at 9:34 AM on November 7 2008 by Blueaspen
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