Italian Chopped Salad

This is my homemade and somewhat healthier version of the traditional chopped salad commonly served in Italian eateries. Great as a starter salad or serve yourself a larger portion and top with grilled chicken, lean ham or turkey to make it a meal.

Ingredients:

4 cups chopped lettuce
½ cup chopped tomato
½ cup shredded carrots
½ cup roasted red peppers (jarred-rinsed, or roast your own on the grill)
½ cup canned kidney or garbanzo beans, rinsed well
¼ cup chopped black olives
¼ cup low fat shredded mozzarella cheese (*use a gluten-free brand such as Trader Joe's or Precious if you are on a gluten-free diet)

Directions:

Rinse, dry and chop all of the vegetables, beans and olives and put in a large bowl. Sprinkle with the cheese and toss with your favorite Italian dressing or try mine below:

Basic Balsamic Dressing

Ingredients:

3 tablespoons olive oil
1 tablespoon balsamic vinegar
1 tablespoon Dijon mustard (*use a gluten-free brand such as Trader Joe's if you are on a gluten-free diet)
1 tablespoon water
1 tablespoon chopped fresh basil
1 teaspoon honey

Directions:
Combine all the above ingredients in a small bowl, whisk together and serve.

Makes about 4 servings

Serving size: 1/4th of recipe with dressing Calories 180 Protein 5 g Carb 13 g Fiber 3 g Sugars 5 g Fat 13.5 g Saturated fat 2 g Sodium 330 mg

Serving size: 1/4th of recipe without dressing Calories 80 Protein 5 g Carb 10 g Fiber 3 g Sugars 3 g Fat 2.5 g Saturated fat <1 g Sodium 240 mg