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What’s a healthy recipe for chef's salad?

Marjorie Nolan Cohn
Nutrition & Dietetics

This salad is a great meal! It has everything you nutritionally need in one bowl.

Minutes to Prepare: 10

Minutes to Cook: 10

Number of Servings: 2

Ingredients

Lettuce - use as much as desired
Iceberg lettuce - use as much as desired
2 ripe tomatoes - wedged
1 red bell pepper - sliced
1 can drained water packed mandarin oranges (or any fruit substitute)
1 cucumber - sliced or diced
1/2 or more stalk of celery - to your taste
1/2 white onion - rings
1 small dill pickle - diced
1/2 lb. deli ham - low-fat - cut up or diced
1/2 cup grated cheese - low-fat
3 to 4 boiled egg whites - wedged
balsamic vinegar - to your taste
1 tablespoon of oil
1 tablespoon of mayonnaise (regular)
salt and pepper - to your taste

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Directions

Layer the ingredients!

Break both types of lettuce with hands into small pieces.
Add a sliced or diced cucumber.
Add a diced dill pickle and diced celery.
Add the diced or cut deli ham as the next layer of the salad.
Evenly place drained mandarin oranges as next layer.
Place tomato wedges evenly over the salad.
Then, slice into small wedges a red bell pepper.
Place rings of the white onion on the next layer.
Add wedged egg whites evenly over the salad.
Sprinkle shredded cheese over salad.
Mix the oil, mayonnaise, and balsamic vinegar and pour over the salad.
Add salt and pepper to your taste.

Amount per Serving

Calories: 284.1, Total Fat: 13.5 g, Cholesterol: 23.7 mg, Sodium: 854.4 mg, Total Carbs: 23.3 g, Dietary Fiber: 2.3 g, Protein: 16.7 g

This summery salad makes for a surprisingly filling meal, thanks to the addition of lean protein, and nonfat sour cream in the tangy dressing keeps it light. 

Slim Strawberry Chef’s Salad

Makes: 4 servings
Prep Time: 10 min.
Cook Time: 10 min.

Ingredients
  • 2/3 cup nonfat sour cream
  • 1/4 cup red wine vinegar
  • 2 green onions, sliced
  • 2 to 3 tablespoons hot-sweet mustard
  • Salt and pepper, to taste
  • Butter lettuce leaves
  • 2 pints California strawberries, stemmed
  • 2 cups assorted fresh fruit pieces (select from grapefruit segments, pineapple chunks, orange and kiwi slices)
  • 8 slices (1 ounce each) lean turkey and/or ham
  • 1/2 cup alfalfa sprouts
Directions

1. In small bowl whisk sour cream substitute, vinegar, onions and mustard; season with salt and pepper. Set aside.

2. To assemble salad: Line four dinner plates with lettuce. Top with fruits, turkey and sprouts, dividing equally.

3. Serve with dressing on the side.

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.