Italian Chopped Salad

Gluten Free
Dairy Free
Health score
36%
Italian Chopped Salad
25 min.
4
471kcal

Suggestions


Welcome to a delightful culinary experience with our Italian Chopped Salad! This vibrant dish is not only a feast for the eyes but also a celebration of fresh flavors and wholesome ingredients. Perfectly suited for those seeking gluten-free and dairy-free options, this salad is a versatile addition to your meal repertoire, whether you're serving it as a side dish, a light lunch, or even as a main course.

Imagine crisp romaine lettuce mingling with juicy tomatoes, crunchy cucumbers, and savory Italian salami, all brought together by a zesty homemade vinaigrette. The combination of fresh basil and tender chicken adds a delightful twist, making each bite a burst of flavor. With a preparation time of just 25 minutes, this salad is ideal for busy weeknights or casual gatherings with friends and family.

Not only is this Italian Chopped Salad delicious, but it also packs a nutritious punch, boasting a balanced caloric breakdown that includes protein, healthy fats, and carbohydrates. At 471 calories per serving, it’s a satisfying choice that won’t weigh you down. So, gather your ingredients and get ready to toss together a salad that will impress your taste buds and nourish your body. Enjoy the fresh, vibrant flavors of Italy right in your own kitchen!

Ingredients

  • 0.3 cup vegetable oil 
  • 0.3 cup red wine vinegar 
  • tablespoons basil dried fresh chopped
  • teaspoon sugar 
  • 0.3 teaspoon salt 
  • cups the of 1 cos lettuce chopped
  • cup basil fresh chopped
  • cup roasted chicken cooked
  • cups tomatoes chopped
  • 1.5 cups cucumber chopped
  • oz genoa salami italian chopped
  • 15 oz cannellini beans rinsed drained canned

Equipment

  • bowl

Directions

  1. In tightly covered container, shake all vinaigrette ingredients.
  2. In large bowl, place all salad ingredients.
  3. Pour vinaigrette over salad; toss until coated.
  4. Serve immediately.

Nutrition Facts

Calories471kcal
Protein19.91%
Fat53.82%
Carbs26.27%

Properties

Glycemic Index
63.02
Glycemic Load
7.11
Inflammation Score
-10
Nutrition Score
30.635217334913%

Flavonoids

Naringenin
0.51mg
Luteolin
0.04mg
Kaempferol
0.08mg
Myricetin
0.1mg
Quercetin
1.98mg

Nutrients percent of daily need

Calories:470.88kcal
23.54%
Fat:28.53g
43.89%
Saturated Fat:6.11g
38.21%
Carbohydrates:31.32g
10.44%
Net Carbohydrates:22.65g
8.24%
Sugar:4.85g
5.38%
Cholesterol:43.05mg
14.35%
Sodium:670.76mg
29.16%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:23.74g
47.49%
Vitamin K:177.42µg
168.97%
Vitamin A:7142.77IU
142.86%
Manganese:1.07mg
53.56%
Folate:195.59µg
48.9%
Iron:6.93mg
38.51%
Fiber:8.68g
34.71%
Potassium:1137.88mg
32.51%
Vitamin B1:0.42mg
27.93%
Magnesium:108.96mg
27.24%
Phosphorus:272.17mg
27.22%
Vitamin B6:0.51mg
25.67%
Vitamin B3:4.9mg
24.51%
Copper:0.48mg
24.03%
Selenium:16.13µg
23.04%
Zinc:3.18mg
21.23%
Vitamin E:3.1mg
20.65%
Vitamin C:15.79mg
19.14%
Calcium:178.68mg
17.87%
Vitamin B2:0.26mg
15.5%
Vitamin B12:0.7µg
11.61%
Vitamin B5:1.08mg
10.78%