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Italian Chopped Salad Recipe

Course: Lunch, Main Course, Salad, Side Dish
Cuisine: American, Italian, Mediterranean
Diet: Gluten Free
Prep Time: 15 minutes
Servings: 2 servings
Calories: 269
Author: Lisa MarcAurele
This Italian chopped salad is perfect for anyone looking for a healthy, low-carb option that doesn't skimp on flavor. With its fresh ingredients and tangy dressing, it's sure to become a go-to lunch!
Print Recipe

Ingredients

Salad:

  • 2 cups green salad mix a combination of spinach leaves and romaine lettuce, chopped
  • ½ cup cherry tomatoes sliced
  • ¼ cup black olives sliced
  • ¼ cup fresh mozzarella diced
  • 2 tablespoons Parmesan cheese shredded
  • 2 tablespoons pepperoncini peppers chopped
  • 2 tablespoons red cabbage chopped
  • 2 slices prosciutto baked crispy and chopped
  • basil leaves

Red wine vinaigrette:

  • 1 tablespoon red wine vinegar
  • 2 tablespoons olive oil
  • ½ teaspoon dried oregano
  • ½ clove garlic minced
  • salt to taste
  • ground black pepper to taste

Instructions

  • In a large bowl, combine the chopped green mix, cherry tomatoes, black olives, diced mozzarella, shredded Parmesan cheese, chopped pepperoncini, chopped red cabbage, and crispy chopped prosciutto and basil leaves.
  • In a separate small bowl, whisk together the red wine vinegar, olive oil, dried oregano, salt, pepper, and minced garlic to make the dressing.
  • Pour the dressing over the salad and toss well to coat all the ingredients.
  • Serve immediately and enjoy!

Notes

  • The salad is best served immediately after tossing with the dressing to maintain its freshness and crispness.
  • You can add other keto-friendly ingredients, such as grilled chicken, sliced salami, or avocado, for added protein and flavor. 

Nutrition

Calories: 269 | Carbohydrates: 6g | Protein: 7g | Fat: 24g | Saturated Fat: 6g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 15g | Trans Fat: 0.01g | Cholesterol: 20mg | Sodium: 506mg | Potassium: 274mg | Fiber: 2g | Sugar: 2g | Vitamin A: 1063IU | Vitamin C: 39mg | Calcium: 167mg | Iron: 1mg

Additional Info

Net Carbs: 4 g | % Carbs: 6.2 % | % Protein: 10.8 % | % Fat: 83.1 % | SmartPoints: 9
Values 
Array
(
    [calories] => 269
    [carbohydrates] => 6
    [protein] => 7
    [fat] => 24
    [saturated_fat] => 6
    [polyunsaturated_fat] => 2
    [monounsaturated_fat] => 15
    [trans_fat] => 0.01
    [cholesterol] => 20
    [sodium] => 506
    [potassium] => 274
    [fiber] => 2
    [sugar] => 2
    [vitamin_a] => 1063
    [vitamin_c] => 39
    [calcium] => 167
    [iron] => 1
)

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