Name: Deliciously Healthy Mediterranean Salad
Prep time: 15 min
Total time: 15 min
Ingredients: 1 bag romaine lettuce; 3 cups fresh spinach ((from a bag), chopped); 1½ cups (6 ounces) diced cooked turkey breast, (see shopping tips); 1½ cups fresh cherry or grape tomatoes, (sliced in half or use chopped tomatoes); ½ cup red onions, (diced); ½ cup pepperoncini or banana pepper, (sliced, see shopping tips); 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 Girard’s Light Caesar or Champagne dressing,; 2 tablespoons balsamic vinegar; 6 tablespoon Parmesan cheese, (shredded or grated, optional)

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This colorful, low-calorie, high fiber salad was a real hit when I serve it to some of my girlfriends. 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 and 7 grams of fat.

Mediterranean Salad, Skinny and Delicious

Why You’ll Love Deliciously Healthy Mediterranean Salad

A Deliciously Healthy Mediterranean Salad is a symphony of flavors and textures that's both satisfying and good for you. Fresh, vibrant ingredients like tomatoes, cucumbers, and olives burst with vitamins and minerals. Parmesan cheese adds a touch of salty creaminess, while a light vinaigrette dressing ties everything together with a touch of tangy acidity. It's a refreshing and healthy option that leaves you feeling energized, not weighed down. Plus, it's endlessly customizable with your favorite protein and vegetables, making it a meal you won't get tired of.

Ingredients for Deliciously Healthy Mediterranean Salad

Greens:

1 bag romaine lettuce: Romaine lettuce provides a sturdy base for the salad. Its crisp texture and mild flavor complement the other ingredients well.
3 cups fresh spinach (from a bag), chopped: Chopped spinach adds another layer of leafy greens, boosting the vitamin and mineral content.

Protein:

1½ cups (6 ounces) diced cooked turkey breast: Diced cooked turkey breast adds a lean protein element to the salad, making it more filling and satisfying. You can use leftover turkey or cook some specifically for the salad.

Vegetables:

1½ cups fresh cherry or grape tomatoes, sliced in half or use chopped tomatoes: Tomatoes add a burst of juicy sweetness and freshness to the salad. Cherry or grape tomatoes are a good choice for their bite-sized nature.
½ cup red onions, diced: Red onions offer a sharp, slightly pungent flavor that adds complexity to the salad. You can adjust the amount based on your preference for onion flavor.
½ cup pepperoncini or banana pepper, sliced: Pepperoncini or banana peppers add a touch of mild heat and a vibrant color to the salad. Choose pepperoncini for a slightly spicier kick or banana peppers for a milder flavor.
1 (2¼ oz.) small can black olives, sliced: Black olives add a salty and briny element to the salad, balancing the sweetness of the tomatoes and the creaminess of the cheese (if using).
1 cup yellow bell peppers, diced: Diced yellow bell peppers introduce a touch of sweetness and a vibrant yellow color.
1 cup red bell peppers, diced: Diced red bell peppers add a touch of sweetness and a vibrant red color, complementing the yellow peppers.

Other Ingredients:

1 cup white kidney beans (cannellini beans) rinsed and drained or garbanzo beans if desired: These legumes add a boost of protein and fiber, making the salad even more filling. You can choose white kidney beans for a milder flavor or garbanzo beans for a nuttier taste.
½ cup Girard’s Light Caesar or Champagne dressing, Cardini’s Light Caesar vinaigrette or your favorite light Italian-style dressing: A light Caesar dressing or Italian vinaigrette provides a tangy and flavorful base that ties all the ingredients together. Choose a light version to keep the overall calorie count lower.
2 tablespoons balsamic vinegar: Balsamic vinegar adds a touch of acidity and depth of flavor to the dressing.
6 tablespoon Parmesan cheese, shredded or grated, optional: Parmesan cheese adds a salty and umami element to the salad, but it's optional if you want to keep it vegan.

This combination of ingredients creates a delicious and healthy salad that's packed with flavor, texture, and essential nutrients. You can customize it to your liking by adjusting the vegetables, protein, and cheese to suit your preferences.

How to Make Deliciously Healthy Mediterranean Salad

Preparation (ahead of time):

Wash and Chop: Wash and chop all the salad ingredients according to the recipe ( romaine lettuce, spinach, tomatoes, red onions, pepperoncini, black olives). If using bell peppers, dice them as well.
Combine (except dressing and cheese): In a large bowl, add all the chopped vegetables, cooked and diced turkey breast, white kidney beans (or garbanzo beans), and shredded Parmesan cheese (if using). Note: Leave out the salad dressing and balsamic vinegar for now.
Refrigerate: Cover the bowl and refrigerate the salad until you're ready to serve. This helps keep the ingredients fresh and crisp.

Assembly and Serving:

Toss and Dress: When ready to eat, take the salad out of the refrigerator. In the same bowl, toss the salad ingredients together with your desired amount of light Caesar dressing or Italian vinaigrette and balsamic vinegar.
Plate it Up: Divide the salad evenly among 6 plates.
Cheese (Optional): If you included Parmesan cheese in the bowl earlier, you can skip this step. Otherwise, sprinkle 1 tablespoon of shredded Parmesan cheese over each salad serving.

Leftovers:

This recipe is easily halved if you're making it for a smaller portion.
Leftovers are best stored without dressing. When ready to eat again, toss only the amount of salad you'll be consuming with the desired amount of dressing and balsamic vinegar. This helps to keep the salad crisp and fresh for another day.

Helpful Tips About this Recipe

Makes 6 main course salads (about 2¼ cups each)

Food Facts
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. They are known as pickled peppers, which are preserved in vinegar in commercially packaged jars. Banana peppers or yellow wax peppers may also be sold as pepperoncini.

White kidney beans 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.

Pepperoncini 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.

WW Freestyle SmartPoints 2-Blue
WW SmartPoints 4-Green

SKINNY FACTS: for 1 main course salad including dressing (w/o cheese)
187 calories, 7g fat, 0g sat. fat, 7mg chol, 13g prot., 20g carbs, 6g fiber, 445mg sod, 1g sugar,

FACTS: for Freestyle SmartPoints
65 calories, 0g sat. fat, 1g sugar, 1g protein