Low Fat Classic Italian Salad
This Low Fat Classic Italian Salad is a fresh, vibrant twist on a traditional favorite, offering all the bold flavors you love with a lighter touch. Packed with crisp romaine lettuce, juicy cherry tomatoes, crunchy cucumber, and the sweetness of red bell pepper, this salad is a feast for both the eyes and the palate. A tangy, homemade dressing of red wine vinegar, Dijon mustard, garlic, and oregano ties the ingredients together beautifully while keeping calories in check. Black olives add a savory note, and a sprinkle of optional Parmesan cheese can provide a touch of indulgence. Ready in just 15 minutes, this easy, healthy recipe is perfect as a starter, side dish, or even a light main course. Bursting with Mediterranean charm, it’s ideal for anyone seeking a guilt-free, flavorful salad recipe to elevate their meal.
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Recipe Information
Ingredients
- 1 head Romaine lettuce
- 200 grams Cherry tomatoes
- 1 medium Cucumber
- 0.5 medium Red onion
- 1 medium Red bell pepper
- 50 grams Black olives (pitted)
- 15 grams Parmesan cheese (optional, for garnish)
- 1 tablespoon Extra virgin olive oil
- 2 tablespoons Red wine vinegar
- 1 teaspoon Dijon mustard
- 1 clove Garlic
- 1 teaspoon Dried oregano
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
Instructions
Wash and dry the romaine lettuce. Tear or chop it into bite-sized pieces and place in a large salad bowl.
Halve the cherry tomatoes and add them to the bowl.
Peel and slice the cucumber into thin rounds, and add to the bowl.
Thinly slice the red onion and add it to the bowl.
Dice the red bell pepper, removing stem and seeds, and add to the bowl.
Slice the black olives and scatter them over the salad ingredients in the bowl.
In a small mixing bowl, prepare the dressing by combining extra virgin olive oil, red wine vinegar, Dijon mustard, minced garlic, dried oregano, salt, and black pepper. Whisk until all ingredients are emulsified and well combined.
Pour the dressing over the salad, and toss everything together gently to coat all ingredients evenly.
Optionally, garnish the salad with freshly shaved Parmesan cheese for extra flavor before serving.
Serve immediately or refrigerate for up to 30 minutes for flavors to meld before enjoying.
Nutrition Facts
Calories |
492 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 28.0 g | 36% | |
| Saturated Fat | 6.1 g | 30% | |
| Polyunsaturated Fat | 0.6 g | ||
| Cholesterol | 9 mg | 3% | |
| Sodium | 2098 mg | 91% | |
| Total Carbohydrate | 51.0 g | 19% | |
| Dietary Fiber | 17.0 g | 61% | |
| Total Sugars | 20.3 g | ||
| Protein | 19.5 g | 39% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 514 mg | 40% | |
| Iron | 8.6 mg | 48% | |
| Potassium | 2370 mg | 50% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
