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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.

Course Lunch, Main Course, Salad
Cuisine European, Mediterranean, North American
Keyword Feta Cheese, Lettuce, Mixed Bean Blend, Vegetables

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

  1. Chop all of the ingredients into the size you prefer.
  2. Mix vinaigrette ingredients in a small bowl.

  3. If making ahead, cover salad with wrap and refrigerate. Let dressing rest onthe counter.

  4. 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.)