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Chopped Italian Salad


Serves: 6

Prep Time: 15 minutes

Cooking Time: 10 minutes

Difficulty: Easy

Comments

The ingredients in this salad are finely chopped. You can shortcut the dressing by using your favorite low fat Italian dressing.

Ingredients

1/2 head lettuce, iceberg, finely chopped

1/2 head lettuce, romaine, finely chopped

1 pound chicken breast, boneless and skinless

2 ounces dry Italian Salami

1 cup basil, fresh, chopped

1/2 cup garbanzo beans, chickpeas, chopped

3 green onion(s) , chopped

4 tomato(es), Roma, chopped

3/4 cup cheese, mozzarella, low moisture and part skim milk

2 tablespoons vinegar, red wine or cider

3 tablespoons olive oil, extra virgin

1 tablespoon garlic, crushed from jar

1 tablespoon Dijon mustard

1 teaspoon oregano, dried leaves

cooking spray

Preparation

To make the dressing, whisk the oil and vinegar in a small bowl. Add the Dijon, the garlic and the oregano and mix. Set aside. Cut the chicken into 1 inch cubes. Heat a large skillet and coat it with cooking spray. Cook the chicken for a minute or two on each side until cooked through. Remove from the pan and cool slightly. Make the salad in a salad bowl. Place the chopped lettuce, tomatoes, basil, green onions and garbanzo beans in the salad bowl. Add the shredded cheese. Slice the salami into thin slices and place in the bowl. Add the shredded cheese. Chop the cooked chicken into small pieces and place in the salad bowl. Pour the dressing over the salad and toss well. Serve cold.

Nutrition

Per Serving About: 300 calories, 18 g fat, 4.5 g saturated fat, 24 g protein, 11 g carbohydrates, 3 g dietary fiber, 430 mg sodium; WW Points plus value 8


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