Chopped Salad is a delicious salad that show cases the freshest produce of the summer and fall. Fresh lemon juice makes a difference, considering the salad ingredients are fresh and at their peak. Easy. Easy, add grilled chicken or shrimp for a more substantial meal if you like.
Chopped Salad
This makes a really big salad, and very versatile. Add any other ingredients you like: olives, tomatoes, seeds, a different cheese or type of lettuce. Baby carrots, mini cucumbers, ripe tomatoes etc. make a big difference in the quality of this salad.
Ingredients
Salad
- 4 cups (225 gr) iceberg or romaine lettuce, chopped 4 CHO
- 1 cup (120 gr) pepper 6 CHO
- ¼ cup (30 gr) red onion 3 CHO
- ½ cup (67 gr) radish, sliced 1 CHO
- ½ large (130 gr) cucumber 4 CHO
- ½ cup (55 gr) celery 1 CHO
- ½ cup (67 gr) carrots 4 CHO
- 4 oz. (114 gr) cauliflower 6 CHO
- ½ can 540 ml Mixed Blend Beans (drained 344 gr divided by 2 = 177 gr) 32.4 CHO
- 6 oz. (180 gr) feta, crumbled 0 CHO
Vinaigrette:
- 2.5 TBSP red wine vinegar
- 1.5 TBSP lemon juice
- ¼ cup olive oil
- 1 tsp. Dijon
- ¼ tsp. Salt
- ¼ tsp. Pepper
- 1 TBSP Parsley or 1 tsp. dried
TOTAL CHO 61.4 CHO
- TOTAL WEIGHT 1232 GRAMS
- 61.4 CHO DIVIDED BY 1232 GRAMS = .049 CHO/GRAM
- 1 CUP = 130 GRAMS (.049 CHO x 130 GRAMS) 6.37 CHO/CUP
Instructions
- Chop all of the ingredients into the size you prefer.
- Mix vinaigrette ingredients in a small bowl.
If making ahead, cover salad with wrap and refrigerate. Let dressing rest onthe counter.
When ready to serve, toss the salad together, adjust seasoning and serve. (The lettuce doesn’t keep very well overnight, once tossed with the vinaigrette.)
