Mediterranean Salad, Skinny and Delicious


Mediterranean Salad photo

This colorful, low calorie, high fiber salad was a real hit when I tested it on my girlfriends, when they came over for dinner. I knew they really liked it when they all asked for the recipe!  It’s so easy to make, super satisfying and chock full of yummy Italian flavors. Each main course salad has 187 calories, 7 grams of fat and 4 Weight Watchers SmartPoints.

Prep Time: 15 minutes


1 bag romaine lettuce

3 cups fresh spinach (from a bag), chopped

1½ cups (6 ounces) diced cooked turkey breast, see shopping tip

1½ cups fresh cherry or grape tomatoes, sliced int half or tomatoes chopped

½ cup red onions, diced

½ cup peperoncini or banana pepper, sliced, see shopping tip

1 (2¼ oz) small can black olives, sliced

1 cup white kidney beans (cannellini beans) rinsed and drained or garbanzo beans, if desired

1 cup yellow bell peppers, diced

1 cup red bell peppers, diced

½ cup Girards Light Caesar or Champagne dressing, Cardini’s Light Caesar vinaigrette or your favorite light Italian-style dressing

2 tablespoons balsamic vinegar

6 tablespoon Parmesan cheese, shredded or grated, optional


1. In a large bowl, add all salad ingredients except salad dressing and cheese. Refrigerate until ready to serve.

2. To serve: toss in dressing and balsamic vinegar. Divide among 6 plates. Sprinkle each salad with 1 tablespoon Parmesan, if desired

3. This recipe can easily be cut in half, if desired. If you want to eat leftovers the next day, only toss in dressing, the amount you’ll need for each meal.

Makes 6 main course salads (about 2¼ cups each)

Food Facts

Peperoncini also spelled pepperoncini, are a type of mild, yellow-green chili pepper. They are in the same botanical family as bell peppers and many other hotter varieties of chili peppers.  Most of us know peperoncinis as pickled peppers, which are preserved in vinegar in commercially packaged jars. Banana peppers or yellow wax peppers may also be sold as peperoncini.

Kidney beans that are white in color are known as cannellini beans.

Shopping Tips

I bought my sliced turkey breast from Trader Joe’s. They sell it in 8 ounce packages. I like their Italian-style. You can buy sliced turkey breast in all supermarkets in the deli aisle or have them slice it for you from the deli counter.

Peperoncini are sold in jars in the same aisle where pickles and olives are sold. They either come whole or sliced. Banana peppers are much milder and will also work for this recipe. Store the jar in the refrigerator once opened. They are great to add to salads and sandwiches.

Weight Watchers SmartPoints
Weight Watchers POINTS PLUS 
Weight Watchers
(old points) 3

SKINNY FACTS: for 1 main course salad including dressing (not including cheese)
187 calories, 7g fat, 0g sat. fat, 7mg chol, 13g protein, 20g carbs, 6g fiber, 445mg sodium, 1g sugar,
FACTS: for SmartPoints
150 calories, 0g sat. fat, 1g sugar, 11g protein