Chopped Salad with Creamy Italian Dressing
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(makes 12 servings)
| 1 | head iceberg lettuce, chopped |
| 1 | head Boston lettuce, chopped |
| 1 | large cucumber, peeled, seeded, and diced |
| 4 | ribs of celery, thinly sliced |
| 12 | cherry tomatoes, quartered |
| 1 | carrot, peeled and shredded |
| 2 | tablespoons (30 ml) olive oil or canola oil |
| 1/3 | cup (60 g) low-fat plain yogurt |
| 2 | teaspoons (10 ml) fresh lemon juice |
| 1/2 | teaspoon (2.5 ml) crushed dried mixed Italian herbs |
| salt (optional) and freshly ground pepper to taste |
- In a large salad bowl, combine the chopped lettuces, cucumber, celery, tomato, and carrot. Toss lightly to mix.
- In a small bow, whisk together the oil, yogurt, lemon juice, herbs, salt (if using), and pepper. Pour over salad and toss. Serve at once.
| Per serving: | 43 calories (50% calories from fat), 2 g protein, 3 g total fat (0.4 g saturated fat), 4 g carbohydrate, 2 g dietary fiber, 0 cholesterol, 25 mg sodium |
| Exchanges: | 1 vegetable, 1/2 fat |
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