Italian Chopped Salad

Name: Italian Chopped Salad
Total time: 15 min
Yield: Generous portion to promote fullness
Ingredients: 4 cups Romaine lettuce (chopped); 2 cups Baby spinach; 1 cup Cucumber (diced); 1 cup Cherry tomatoes (halved); 0.5 cup Bell peppers (diced, red or yellow); 0.25 cup Red onion (thinly sliced); 2 tablespoons Fresh basil (chopped); 0.25 cup Black olives (optional, sliced); 0.25 cup Feta cheese (crumbled); 2 tablespoons Parmesan cheese (grated); 4 tablespoons Italian dressing (about 2 tbsp per serving); 1 tablespoon Lemon juice (fresh squeezed)

A large, flavorful, low-calorie Italian-style salad designed to be satisfying and pair well with heavier meals like pasta.

180cal / serving

7gprotein

4servings

15minutes

Ingredients

Base

4 cups Romaine lettuce — chopped
2 cups Baby spinach

Crunch & Vegetables

1 cup Cucumber — diced
1 cup Cherry tomatoes — halved
0.5 cup Bell peppers — diced, red or yellow
0.25 cup Red onion — thinly sliced

Flavor & Herbs

2 tablespoons Fresh basil — chopped
0.25 cup Black olives — optional, sliced

Cheese

0.25 cup Feta cheese — crumbled
2 tablespoons Parmesan cheese — grated

Dressing

4 tablespoons Italian dressing — about 2 tbsp per serving
1 tablespoon Lemon juice — fresh squeezed

Instructions

1.In a large bowl, combine romaine and spinach.
2.Add cucumber, tomatoes, bell peppers, and red onion.
3.Mix in basil and optional olives for added flavor.
4.Sprinkle feta and parmesan evenly over the salad.
5.Drizzle Italian dressing and lemon juice over the salad.
6.Toss thoroughly to evenly coat all ingredients.
7.Serve immediately. For best results, eat a portion before the main meal to increase fullness.