• 30 JAN 13
    • 0
    Chopped Salad!

    Chopped Salad!

    Chopped Salad – makes 4 servings

    Try this popular and trendy salad found on restaurant menus all over town.  Our version is, of course, lower in calories and has optimum protein for a complete dinner meal.  Enjoy on the LCD or MD.  For those of you on the VLCD, eliminate the garbanzo beans for now to keep your carbohydrate grams low.

    Ingredients Needed:

    For the salad:

    • Chopped lettuce, 8 cups (romaine, butter, radicchio, endive)
    • Garbanzo beans, 1/2 cup, chopped finely
    • Red peppers, fire roasted, 1/2 cup, chopped finely
    • Artichoke hearts, packed in water, 1/2 cup, chopped finely
    • Olives, Kalamata, pitted, 10, chopped
    • Kraft 2% Italian Three Cheese, shredded, 1/4 cup
    • Fresh parmesan cheese, shredded, 1/4 cup
    • Salami slices, 60% reduced fat, 8 slices, finely chopped
    • Fresh basil leaves, 1/4 cup, chopped
    • Chicken breasts, boneless, 12 oz, seasoned with 4 T. lemon juice, salt and pepper, (about three chicken breasts) cooked, and chopped

    For the dressing:

    • Extra virgin olive oil, 2 T.
    • Mayonnaise, 1 T.
    • Lemon juice, 4 T.
    • Italian seasoning, dried, 2 tsp.
    • Salt and pepper
    • One small garlic clove, minced

    Assembly: 

    1. In a bowl, season the raw chicken with lemon juice, salt and pepper. Let marinade for about 20 min.
    2. Mix the ingredients for the dressing in a small bowl or pitcher and set aside.
    3. After the chicken has marinated, grill in a non-stick pan for 8-10 minutes, until cooked.
    4. Once cooled, cut the chicken into very small bite-sized pieces.
    5. In a salad bowl, add all the ingredients and mix gently.  Add the salad dressing, and mix again.
    6. Divide the ingredients into four servings and serve with a garnish of fresh basil leaf and lemon wedge

    Nutritional AnalysisEach serving contains approximately 330 calories, 31 grams of protein, 11 grams of carbohydrates, and 18 grams of fat.

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