- prep: 25 min
- cook: 0 hr
- total: 25 min
Summary
The secret to making a great chopped salad is to cut the ingredients into chunks that are all the same size and to include contrasting textures. Instead of using tuna, try leftover cooked chicken.
Ingredients
- 2 tablespoons white-wine vinegar
- Salt and pepper
- 1/4 cup olive oil
- 1 head romaine lettuce (about 1 pound), chopped into 1-inch pieces
- 1 can (15 1/2 ounces) chickpeas, drained and rinsed
- 1 can (6 ounces) tuna in oil, drained and flaked
- 1/2 cup black olives (about 20), such as Kalamata, Gaeta, or Nicoise, pitted and slivered
- 1/2 red onion, cut into 1/4-inch pieces
- 2 cups fresh curly parsley, coarsely chopped
Instructions
Click Here For Step-By-Step Instructions
Tags
Nutrition
Nutritional Info

- Servings Per Recipe: 4
- Amount Per Serving
- Calories: 327 % Daily Value *
- Total Fat: 20 g 30.04%
- Saturated Fat: 3 g 13.93%
- Trans Fat: 0 g %
- Cholesterol: 8 mg 2.55%
- Sodium: 511 mg 21.29%
- Calcium: 106 mg 10.64%
- Potassium: 575 mg 16.42%
- Magnesium: 0 mg 0%
- Iron: 4 mg 23.9%
- Zinc: 0 mg 0%
- Total Carbohydrate: 20 g %
- Dietary Fiber: 7 g 28.27%
- Sugar: 2 g
- Protein: 20 g
- Alcohol: 0 g
- Omega 3 Fatty Acid: 0 g
- Omega 6 Fatty Acid: 3 g
- Vitamin A 63.59%
- Vitamin C 72.81%
- Vitamin D 28.6%
- * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Diabetes Exchanges
- Exchange - Fat3
- Exchange - Fruit0
- Exchange - NonFat Milk0
- Exchange - Other Carbs0
- Exchange - Starch1
- Exchange - Vegetables1
- Exchange - Lean Meat2
- Exchange - Alcohol0
MyPlate Info
- MyPlate - Grain Total0 oz-eq
- MyPlate - Vegetable Total1 c
- MyPlate - Fruit0 c
- MyPlate - Dairy0 c
- MyPlate - Protein Total3 oz-eq