Recipe: Chef Salad

Not pictured: olive oil vinaigrette I dressed it with

Ingredients:

8 oz Romaine lettuce (4 cups chopped)

2 oz cooked ham (we like Boar’s Head Black Forest), strips or diced

2 oz cooked turkey (both our ham and turkey were deli-style, as for sandwiches), strips or diced

1 oz American cheese

1 oz mozzarella cheese

1/2 oz red onion, diced (optional)

4.5 oz tomato, diced, quartered, or chunked

8  (1 oz) black olives

1 hard-boiled egg, sliced or quartered

3 Tbsp salad dressing

I like a simple olive oil vinaigrette, either home-made or Newman’s Own. Nutrient analysis below assumes a traditional vinaigrette (3:1 ratio of olive oil to vinegar), which will typically have about 200 calories per two tablespoons, nearly all from the oil. Many commercial salad dressings have fewer calories due to water, which is sometimes listed as the first ingredient. For instance, Wishbone Balsamic Vinaigrette, which we like, has only 60 cals per two Tbsp; water is the first ingredient, vinegar next, then vegetable oil. The popular Hidden Valley Ranch Dressing has 140 cals per two Tbsp. Interestingly, Newman’s Own Olive Oil Vinaigrette does not require refrigeration after opening, unlike most other commercial dressings.

Salt and pepper to taste

Instructions:

Simple. Lay out your chopped lettuce on a large plate, then start topping with the other ingredients as artfully as you wish. Salad dressing is last.

Servings: 1

Nutrient Analysis (Fitday.com):

925 calories

Cals from fat: 67%

Cals from carbohydrate: 8%

Cals from protein: 25%

Protein grams: 55

Fiber: 7 g

Digestible carbs: 12 g

Alternatives: Instead of 8 oz Romaine lettuce, use only 4 oz Romaine plus 4 oz of either fresh spinach or kale. More micronutrients that way. Substitute your favorite cheeses ounce for ounce.

Steve Parker, M.D.

 

 

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s