Skinny Italian Chopped Salad

Gluten Free
Health score
37%
Skinny Italian Chopped Salad
30 min.
8
224kcal

Suggestions


Looking for a refreshing and satisfying dish that’s perfect for any occasion? Look no further than this Skinny Italian Chopped Salad! Bursting with vibrant colors and flavors, this salad is not only gluten-free but also a delightful way to enjoy a healthy meal without sacrificing taste. Whether you’re serving it as a side dish, a light lunch, or even as a main course, this salad is sure to impress your family and friends.

Imagine a medley of crisp romaine lettuce, tender shredded chicken, and a variety of fresh vegetables, all tossed together to create a symphony of textures and flavors. The addition of savory Genoa salami, protein-packed chickpeas, and briny kalamata olives elevates this salad to a whole new level. And let’s not forget the aromatic fresh basil and the rich, shaved Parmesan cheese that add the perfect finishing touch.

With a zesty dressing made from olive oil, balsamic vinegar, Dijon mustard, and a hint of garlic, every bite is a burst of Italian-inspired goodness. Plus, at just 224 calories per serving, you can indulge guilt-free! Ready in just 30 minutes, this salad is not only quick to prepare but also a fantastic way to incorporate wholesome ingredients into your diet. So grab your bowl and whisk, and let’s get started on this delicious journey to a healthier you!

Ingredients

  • cups the of 1 cos lettuce chopped
  • cups chicken shredded cooked
  • medium bell pepper green yellow coarsely chopped
  • medium cucumber unpeeled chopped
  •  plum tomatoes chopped (Roma)
  • 0.3 cup genoa salami chopped
  • 15 oz garbanzo beans rinsed drained canned
  • 0.5 cup kalamata olives pitted halved
  • 0.3 cup onion red very thinly sliced
  • 0.5 cup basil fresh
  • oz parmesan shaved
  • tablespoons olive oil 
  • tablespoons balsamic vinegar 
  • teaspoon dijon mustard 
  • teaspoon sugar 
  • 0.1 teaspoon pepper black
  • clove garlic finely chopped

Equipment

  • bowl
  • whisk

Directions

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

Nutrition Facts

Calories224kcal
Protein26.32%
Fat50.36%
Carbs23.32%

Properties

Glycemic Index
58.68
Glycemic Load
3.35
Inflammation Score
-9
Nutrition Score
16.64999993437%

Flavonoids

Naringenin
0.16mg
Apigenin
0.01mg
Luteolin
0.77mg
Isorhamnetin
0.25mg
Kaempferol
0.07mg
Myricetin
0.04mg
Quercetin
2.26mg

Nutrients percent of daily need

Calories:223.66kcal
11.18%
Fat:12.66g
19.48%
Saturated Fat:2.82g
17.6%
Carbohydrates:13.18g
4.39%
Net Carbohydrates:8.97g
3.26%
Sugar:3.43g
3.82%
Cholesterol:32.38mg
10.79%
Sodium:482.45mg
20.98%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:14.89g
29.77%
Vitamin A:3500.11IU
70%
Vitamin K:50.53µg
48.12%
Manganese:0.61mg
30.34%
Vitamin B6:0.53mg
26.55%
Vitamin C:18.17mg
22.03%
Folate:74.1µg
18.52%
Phosphorus:174.57mg
17.46%
Selenium:12.21µg
17.44%
Vitamin B3:3.48mg
17.38%
Fiber:4.22g
16.87%
Potassium:405.03mg
11.57%
Iron:1.87mg
10.39%
Magnesium:39.85mg
9.96%
Calcium:95.42mg
9.54%
Copper:0.19mg
9.48%
Zinc:1.41mg
9.43%
Vitamin B1:0.14mg
9.38%
Vitamin E:1.34mg
8.9%
Vitamin B2:0.13mg
7.6%
Vitamin B5:0.73mg
7.27%
Vitamin B12:0.28µg
4.6%