Best Skinny Italian Chopped Salad Recipes

ITALIAN CHOPPED SALAD

Italian Chopped Salad image

Italian Chopped Salad is my favorite quick lunch I love to whip up with ingredients I usually have on hand in my refrigerator! So simple, and can easily be modified to suit your taste.

Provided by Gina

Time 15m

Number Of Ingredients 10

Ingredients

4 cups chopped romaine
1/2 cup peeled English cucumber (cubed)
1/2 cup halved cherry tomato
sliced red onion
2 tablespoons olive oil
1 tablespoon red wine vinegar
kosher salt and black pepper
1/2 roasted red pepper (in water, chopped)
1 ounce genoa salami (sliced)
6 tablespoons shredded part-skim mozzarella

Steps:

Toss the lettuce, cucumbers, tomatoes, red onion with oil and vinegar, season with salt and pepper to taste.
Top with roasted red pepper, salami and mozzarella.

Nutrition Facts : ServingSize 1 /2, Calories 271 kcal, Carbohydrate 9 g, Protein 12 g, Fat 22 g, SaturatedFat 5.5 g, Cholesterol 22.5 mg, Sodium 556 mg, Fiber 3 g, Sugar 3.5 g

ITALIAN CHOPPED SALAD

Italian Chopped Salad image

This Italian Chopped Salad rivals any restaurant Italian salad there is. It's one of my favorite chopped salad recipes because it's loaded with a variety of healthy ingredients tossed in a delicious homemade Italian dressing that will have you coming back for seconds!

Provided by Deborah

Categories Salads

Time 20m

Number Of Ingredients 21

Ingredients

2-1/2 tablespoons red wine vinegar
1-1/2 tablespoons dried oregano
1 teaspoon dried basil
1 tablespoon fresh lemon juice, plus more to taste
2 garlic cloves, minced
1-1/2 tablespoons minced kalamata olives
2 tablespoons Parmesan cheese
1/4 teaspoon freshly ground black pepper, plus more to taste
1-1/2 cups good extra-virgin olive oil
Half of a small red onion, halved through the core
1-1/2 cups canned garbanzo beans, drained and rinsed
4 cups romaine lettuce (about 1 large or two small heads), rinsed, dried and chopped
2 cups radicchio (about 1 medium head)
1 pint small sweet cherry tomatoes, halved through the stem ends
1 large cucumber, peeled and seeded then cut in half and sliced
1/3 cup grated parmesan cheese (or 4 ounces aged provolone, sliced into strips)
5 peperoncini, stems cut off and discarded, thinly sliced
1/2 cup kalamata olives
1/2 cup Italian Vinaigrette
Juice of 1/2 lemon
Dired oregano, for sprinkling

Steps:

Slice the layers of onions lengthwise 1/16 inch thick. Place the onion slices in a small bowl of ice water and set aside.
Drain the onion and pat dry with paper towels before adding them to the salad.
Thinly slice the lettuce and radicchio.
In a large bowl, combine the lettuce, radicchio, tomatoes,cucumber, garbanzo beans, cheese, ,peperoncini, and onion slices.
Toss to thoroughly combine the ingredients.
Drizzle 1/2 cup of the vinaigrette and the juice of the lemon over the salad, then toss gently to coat the salad with the dressing.
Taste for seasoning and add more lemon juice, or vinaigrette if desired.
Sprinkle with extra oregano and serve.
Combine the vinegar, oregano, lemon juice, garlic, kalamata olives, Parmesan cheese, and pepper in a medium bowl and whisk to combine the ingredients.
Set aside for 5 minutes to marinate the oregano and basil.
Add the olive oil in a slow thin stream, whisking constantly to combine. You can also add all the ingredients to a glass jar with a lid and shake to combine.

Nutrition Facts : Calories 673 calories, Carbohydrate 26 grams carbohydrates, Cholesterol 5 milligrams cholesterol, Fat 62 grams fat, Fiber 6 grams fiber, Protein 7 grams protein, SaturatedFat 9 grams saturated fat, ServingSize 1, Sodium 1043 milligrams sodium, Sugar 11 grams sugar, TransFat 0 grams trans fat, UnsaturatedFat 51 grams unsaturated fat

ITALIAN CHOPPED SALAD

Italian Chopped Salad image

Italian Chopped Salad is stuffed with flavor and texture that is highly satisfying. Full of classic Italian flavors, this salad is going to be a huge hit at your next gathering!

Provided by Alyssa Rivers

Categories Salad

Time 15m

Number Of Ingredients 8

Ingredients

4 cups romaine (thinly chopped)
1 cup pepperoncinis (deseeded and sliced)
1 cup cherry tomatoes (chopped)
1 cup olives (sliced)
1/2 medium red onion (sliced)
1/2 cup italian salami (thinly sliced)
1 cup mozzarella cheese (cubed)
Recipe for Homemade Italian Dressing

Steps:

In a large bowl combine the romaine, pepperoncinis, cherry tomatoes, olives, red onions, salami, cheese, and dressing.
Make recipe for homemade italian dressing and use as much as desired. Toss the salad until combined.

Nutrition Facts : Calories 219 kcal, Carbohydrate 8 g, Protein 11 g, Fat 17 g, SaturatedFat 6 g, Cholesterol 33 mg, Sodium 1032 mg, Fiber 4 g, Sugar 3 g, ServingSize 1 serving

SUPER ITALIAN CHOPPED SALAD

Super Italian Chopped Salad image

Antipasto ingredients are sliced and diced to make this substantial chop salad. I like to buy sliced meat from the deli and chop it all up so you can get a bit of everything in each bite. -Kim Molina, Duarte, California

Provided by Taste of Home

Categories Lunch

Time 25m

Yield 10 servings.

Number Of Ingredients 17

Ingredients

3 cups torn romaine
1 can (15 ounces) garbanzo beans or chickpeas, rinsed and drained
1 jar (6-1/2 ounces) marinated artichoke hearts, drained and chopped
1 medium green pepper, chopped
2 medium tomatoes, chopped
1 can (2-1/4 ounces) sliced ripe olives, drained
5 slices deli ham, chopped
5 thin slices hard salami, chopped
5 slices pepperoni, chopped
3 slices provolone cheese, chopped
2 green onions, chopped
1/4 cup olive oil
2 tablespoons red wine vinegar
1/4 teaspoon salt
1/8 teaspoon pepper
2 tablespoons grated Parmesan cheese
Pepperoncini, optional

Steps:

In a large bowl, combine the first 11 ingredients. For dressing, in a small bowl, whisk the oil, vinegar, salt and pepper. Pour over salad; toss to coat. Sprinkle with cheese. Top with pepperoncini, if desired.

Nutrition Facts : Calories 185 calories, Fat 13g fat (3g saturated fat), Cholesterol 12mg cholesterol, Sodium 444mg sodium, Carbohydrate 11g carbohydrate (3g sugars, Fiber 3g fiber), Protein 7g protein.

ITALIAN CHOPPED SALAD

Italian Chopped Salad image

Provided by Giada De Laurentiis

Categories appetizer

Time 15m

Yield 2 servings

Number Of Ingredients 8

Ingredients

4 teaspoons red wine vinegar
1/4 teaspoon salt, plus more for seasoning
1/8 teaspoon freshly ground black pepper, plus more for seasoning
3 tablespoons extra-virgin olive oil
2 cups finely chopped romaine lettuce (from 1/2 head)
2 cups finely chopped radicchio (from 1/2 large head)
1/2 cup drained canned white beans, rinsed and patted dry
8 oil-packed sun-dried tomato halves, drained and chopped

Steps:

Whisk the vinegar, 1/4 teaspoon of salt, and 1/8 teaspoon of pepper in a large bowl to blend. Gradually whisk in the oil to blend. Add the lettuce, radicchio, beans, and sun-dried tomatoes. Toss to coat. Season the salad, to taste, with more salt and pepper, and serve.

SKINNY ITALIAN CHOPPED SALAD

Skinny Italian Chopped Salad image

52% less fat • 36% fewer calories • 64% more vitamin C than the original recipe. This delicious salad is traditionally served sliced and diced.

Provided by By Betty Crocker Kitchens

Categories Side Dish

Time 30m

Yield 8

Number Of Ingredients 17

Ingredients

6 cups chopped romaine lettuce
2 cups shredded cooked chicken breast
1 medium yellow or green bell pepper, coarsely chopped
1 medium unpeeled cucumber, chopped
3 plum (Roma) tomatoes, chopped
2 oz Genoa salami, chopped (1/3 cup)
1 can (15 oz) Progresso™ chickpeas, drained, rinsed
1/2 cup pitted kalamata olives, halved
1/4 cup very thinly sliced red onion
1/2 cup torn fresh basil leaves
1 oz Parmesan cheese, shaved
3 tablespoons olive oil
3 tablespoons balsamic vinegar
1 teaspoon Dijon mustard
1 teaspoon sugar
1/8 teaspoon coarse ground black pepper
1 clove garlic, finely chopped

Steps:

In large bowl, toss all salad ingredients except cheese.
In small bowl, beat dressing ingredients with wire whisk until blended. Pour dressing over salad mixture; toss to coat. Top with cheese.

Nutrition Facts : Fat 1, ServingSize 1 Serving, TransFat 0 g