HANDS-ON: 10 MIN. // TOTAL: 10 MIN. // SERVES 2
I’m not sure why I didn’t discover chopped salads earlier since they’re so easy to make and a lot easier to eat. Chopping and assembling takes just a few minutes, and then you can toss with the dressing when you’re ready to eat. Substitute 4 ounces of grilled fish, canned tuna, or other lean protein in place of the chicken, if desired.
6 cups chopped hearts of romaine lettuce
1/2 cup canned no-salt-added chickpeas, rinsed and drained
1/2 cup cherry or grape tomatoes, halved
1/2 cup chopped cucumber
2 tablespoons finely chopped red onion
4 pitted kalamata olives
4 ounces sliced grilled chicken breast
3 tablespoons crumbled feta cheese
3 tablespoons Citrus Vinaigrette (page 75) or store-bought olive oil vinaigrette or balsamic vinaigrette
Evenly divide the romaine between two serving bowls or storage containers. Arrange the chickpeas, tomatoes, cucumber, onion, olives, chicken, and feta on top in sections. Drizzle 11/2 tablespoons of the dressing over each salad just before serving, and toss.
(SERVING SIZE: 1 SALAD): CALORIES 334; FAT 19G (SAT 4G, UNSAT 13G); PROTEIN 25G; CARB 18G; FIBER 6G; SUGARS 6G (ADDED SUGARS 0G); SODIUM 433MG; CALC 15% DV; POTASSIUM 15% DV
DAIRY-FREE OPTION: Omit the cheese. Increase the chickpeas to 2/3 cup. If desired, sprinkle with 1 tablespoon toasted pine nuts or other nut.
VEGETARIAN OPTION: Omit the chicken. Increase the chickpeas to 2/3 cup and add 2/3 cup cooked quinoa or brown rice to the chickpea mixture.