5.0 from 81 votes
Italian Chopped Salad
This Italian Chopped Salad is basically all of your favourite fresh Italian flavours, topped with delicious Parma Ham.
Prep Time
10 mins
Cook Time
10 mins
Total Time
45 mins
Servings: 6 people
Calories: 250 kcal
Course:
Salad , Lunch
Cuisine:
Italian
Ingredients
Salad:
- 50 g Rocket (arugula)
- 0.5 head romaine lettuce finely chopped
- 75 g spinach finely chopped
- 6 new potatoes quartered
- 1 orange bell pepper diced
- 10 cherry tomatoes halved
- 0.5 orange diced
- 0.5 grapefruit diced
- 2 tablespoon pine nuts
- 4 tablespoon sultanas
- 15 g parmesan grated
- 6 lices Parma Ham
- 1 teaspoon olive oil
Dressing:
- 3 tablespoon olive oil
- 3 tablespoon balsamic vinegar
- 1 lemon (juice only)
- 2 garlic cloves crushed
- 1 pinch sea salt and ground black pepper
- 0.5 bunch fresh basil finely chopped
- 1 tablespoon dried oregano
Instructions
- Preheat your oven to 200°C/400°F/Gas 6.
- Put 6 New potatoes in a pan of boiling water and par-boil for 5-6 minutes. Drain and then put on a baking tray with 1 teaspoon Olive oil and put in the oven for 35 minutes.
- In a large bowl, add 50 g Rocket (arugula), 75 g Spinach, 0.5 head Romaine lettuce, 1 Orange bell pepper, 10 Cherry tomatoes, 0.5 Orange and 0.5 Grapefruit.
- In a small bowl, mix together 3 tablespoon Olive oil, 3 tablespoon Balsamic vinegar, juice of 1 Lemon, 1 pinch Sea salt and ground black pepper, 2 Garlic cloves, 0.5 bunch Fresh basil and 1 tablespoon Dried oregano.
- Pour the dressing over the chopped salad in the bowl and add 2 tablespoon Pine nuts and 4 tablespoon Sultanas.
- Mix the salad well.
- Serve in a bowl and top with 15 g Parmesan and 6 slices Parma Ham.
Cup of Yum
Notes
- Add a little extra saltiness by topping this Italian Chopped Salad with some olives.
- Make a big batch of this and keep it in your fridge for easy side dishes or work lunches throughout the week.
- Finish the dish with some shaved parmesan or crumbled goats cheese.
- Try chopped the Parma Ham up and frying it to add some crispiness to the salad.
Nutrition Information
Serving
1portion
Calories
250kcal
(13%)
Carbohydrates
22g
(7%)
Protein
8g
(16%)
Fat
14g
(22%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
1g
Monounsaturated Fat
7g
Cholesterol
2mg
(1%)
Sodium
394mg
(16%)
Potassium
478mg
(14%)
Fiber
3g
(12%)
Sugar
8g
(16%)
Vitamin A
4150IU
(83%)
Vitamin C
71mg
(79%)
Calcium
210mg
(21%)
Iron
2.5mg
(14%)
Nutrition Facts
Serving: 6people
Amount Per Serving
Calories 250
% Daily Value*
| Serving | 1portion | |
| Calories | 250kcal | 13% |
| Carbohydrates | 22g | 7% |
| Protein | 8g | 16% |
| Fat | 14g | 22% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 7g | 35% |
| Cholesterol | 2mg | 1% |
| Sodium | 394mg | 16% |
| Potassium | 478mg | 10% |
| Fiber | 3g | 12% |
| Sugar | 8g | 16% |
| Vitamin A | 4150IU | 83% |
| Vitamin C | 71mg | 79% |
| Calcium | 210mg | 21% |
| Iron | 2.5mg | 14% |
* Percent Daily Values are based on a 2,000 calorie diet.