Chopped Chef's Salad

1 Review
From: EatingWell Magazine July/August 2013

We gave a classic chef's salad recipe a healthy makeover with our own homemade healthy Thousand Island dressing recipe and reduced-sodium cheese and turkey. Those swaps slashed 260 calories and nearly a day's worth of sodium (2,131 mg!) per serving compared with traditional recipes.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 6 cups chopped romaine or iceberg lettuce
  • 1 15-ounce can no-salt-added chickpeas, rinsed
  • 4 hard-boiled eggs, chopped
  • 4 ounces sliced low-sodium Swiss or provolone cheese, chopped
  • 4 ounces sliced reduced-sodium deli turkey, chopped
  • 1 cup grated carrot
  • 1/4 cup low-fat mayonnaise
  • 1/4 cup ketchup
  • 1/4 cup sweet pickle relish
  • 3 tablespoons cider vinegar
  • Freshly ground pepper to taste

Preparation

  • Active

  • Ready In

  1. Toss lettuce, chickpeas, eggs, cheese, turkey and carrot in a large bowl.
  2. Combine mayonnaise, ketchup, relish and vinegar in a small bowl. Pour the dressing over the salad; gently toss to combine. Top with a generous grinding of pepper.

Nutrition information

  • Serving size: about 2 1/2 cups
  • Per serving: 398 calories; 17 g fat(7 g sat); 6 g fiber; 36 g carbohydrates; 27 g protein; 130 mcg folate; 228 mg cholesterol; 13 g sugars; 4 g added sugars; 11555 IU vitamin A; 7 mg vitamin C; 375 mg calcium; 3 mg iron; 739 mg sodium; 654 mg potassium
  • Nutrition Bonus: Vitamin A (232% daily value), Calcium (38% dv), Folate (33% dv), Zinc (21% dv), Potassium (19% dv), Iron & Magnesium (17% dv).
  • Carbohydrate Servings: 2
  • Exchanges: 1/2 starch, 1 vegetable, 1 1/2 lean meat, 1 medium-fat meat, 1 high-fat meat, 1/2 fat

Reviews 1

July 14, 2013
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By: bradfieldsmith
Missing ingredient First ingredient in the version published in EatingWell Magazine is 6 cups of chopped romaine or iceberg lettuce. Pros: NULL Cons: NULL