Chopped Chef’s Salad

July/August 2013

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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.

Chopped Chef’s Salad

Makes: 4 servings, about 2 1/2 cups each

Serving Size: about 2 1/2 cups each

Active Time:

Total Time:


  • 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


  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.


Per serving: 391 calories; 17 g fat (7 g sat, 5 g mono); 228 mg cholesterol; 36 g carbohydrates; 4 g added sugars; 27 g protein; 6 g fiber; 752 mg sodium; 663 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

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Recipe Categories

Main Ingredient
Poultry, other
Preparation/ Technique

Type of Dish
Salad, main dish
Ease of Preparation
Total Time
30 minutes or less
July/August 2013
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