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Soup & Salad
Italian Chopped Salad
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.
Jeff's note
Designed for high volume eating to support calorie control. Eat before pasta to reduce overall intake.
Servings: 4 servings·Serving size: Generous portion to promote fullness|Calories: 180|Protein: 7g
