5.0 from 42 votes
Italian Chopped Salad Recipe
This Italian chopped salad is the perfect delicious mix of savory meat, creamy cheese, fresh vegetables, and crunchy seeds coated in a tangy lemon and red wine dressing.
Prep Time
15 mins
Total Time
15 mins
Servings: 4 servings
Calories: 708 kcal
Course:
Main Course , Salad
Cuisine:
Italian , American
Ingredients
Salad:
- 1 large head Romaine lettuce chopped
- 1 red onion sliced
- 2 cups cherry tomatoes halved
- 1 cup black olives pitted and halved
- 8 ounces deli ham cubed
- 8 ounces salami cubed
- 1 red bell pepper cubed
- 1 1/2 cups mozzarella cheese cubed
- 1/4 cup pine nuts seeds
- 1/4 cup sunflower seeds
- 1/3 cup fresh basil leaves chopped
Dressing:
- 2 tablespoons freshly squeezed lemon juice
- 2 tablespoons red wine vinegar
- 2 tablespoons olive oil
- 1 teaspoon dried oregano
- salt and pepper to taste
Garnish:
- balsamic glaze
- 1/4 cup Parmesan Cheese grated
Instructions
- Combine all "Salad" ingredients in a large bowl.
- Combine all "Dressing" ingredients in a small bowl.
- Add to the salad and toss to combine.
- Serve immediately, drizzled with balsamic glaze and sprinkled with parmesan cheese.
Cup of Yum
Nutrition Information
Calories
708kcal
(35%)
Carbohydrates
15g
(5%)
Protein
45g
(90%)
Fat
52g
(80%)
Saturated Fat
13g
(65%)
Cholesterol
91mg
(30%)
Sodium
2907mg
(121%)
Potassium
822mg
(23%)
Fiber
4g
(16%)
Sugar
5g
(10%)
Vitamin A
2395IU
(48%)
Vitamin C
60.6mg
(67%)
Calcium
543mg
(54%)
Iron
3.5mg
(19%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 708
% Daily Value*
| Calories | 708kcal | 35% |
| Carbohydrates | 15g | 5% |
| Protein | 45g | 90% |
| Fat | 52g | 80% |
| Saturated Fat | 13g | 65% |
| Cholesterol | 91mg | 30% |
| Sodium | 2907mg | 121% |
| Potassium | 822mg | 17% |
| Fiber | 4g | 16% |
| Sugar | 5g | 10% |
| Vitamin A | 2395IU | 48% |
| Vitamin C | 60.6mg | 67% |
| Calcium | 543mg | 54% |
| Iron | 3.5mg | 19% |
* Percent Daily Values are based on a 2,000 calorie diet.