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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. We extended the cut to include fat and calories.

  • 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

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.

Nutrition Info

The Quick Take: Healthified

  • Calories Reduced By 140
  • Fat Reduced By 13g
  • Sodium Reduced By 210mg
See What Makes It Healthified »

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
240
(
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
390mg
390%;
Total Carbohydrate
16g
16%
(Dietary Fiber
4g
4%
  Sugars
4g
4%
),
Protein
17g
17%
;
% Daily Value*:
Vitamin A
70%;
Vitamin C
60%;
Calcium
10%;
Iron
10%;
Exchanges:
0 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 1/2 Vegetable; 2 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 2 Fat;
Carbohydrate Choices:
1
*Percent Daily Values are based on a 2,000 calorie diet.

The Original vs. Healthified

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Live Better America lets you enjoy your favorite dishes without worry or guilt. Our nutritionists switch ingredients, reduce amounts and use other kitchen tricks to turn the original recipes into Healthified recipes that are good and good for you.

Before After
4 oz Genoa salami, chopped (2/3 cup) 1 medium yellow or green bell pepper, coarsely chopped
4 oz provolone cheese, cubed 2 oz Genoa salami, chopped (1/3 cup)
1/2 cup olive oil 1 oz Parmesan cheese, shaved
3 tablespoons olive oil
Nutritional Highlights
Calories
 
 
390 (before)
250 (after)
Sodium
 
 
530 mg (before)
320 mg (after)
Total Fat
 
 
25 g (before)
12 g (after)
Vitamin C (%DV)
 
 
25 (before)
70 (after)

Did You Know?

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!

Ratings & Reviews

We calculated the nutrition of this recipe at the time it was created on 07/19/2012. NOTE: We do not include optional ingredients in our calculations. If concerned about gluten-free, non-dairy, vegetarian or vegan status, always read ingredient labels to make sure each recipe ingredient meets requirements. Products and ingredient sources can change.

Facts about this Recipe

What do these labels mean?

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Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
240
(
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
390mg
390%;
Total Carbohydrate
16g
16%
(Dietary Fiber
4g
4%
  Sugars
4g
4%
),
Protein
17g
17%
;
% Daily Value*:
Vitamin A
70%;
Vitamin C
60%;
Calcium
10%;
Iron
10%;
Exchanges:
0 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 1/2 Vegetable; 2 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 2 Fat;
Carbohydrate Choices:
1
*Percent Daily Values are based on a 2,000 calorie diet.

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