• prep: 25 min
  • cook: 0 hr
  • total: 25 min
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  • servings:
  • 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

    Video

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    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

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