Take-and-Shake Salad
Take-and-Shake Salad
YIELD Makes 5 servings
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INGREDIENTS
| 1 | can (15 ounces) low-sodium garbanzo beans |
| 1 | pint cherry tomatoes, preferably sweet grape variety |
| 1 | can (14 ounces) quartered artichoke hearts, drained |
| 1 | can (2-1/4 ounces) sliced ripe olives, drained |
| 4 | ounces sliced mushrooms |
| 1/2 | medium green bell pepper, chopped |
| 4 | ounces crumbled low-fat feta cheese OR 1 cup cooked, diced, skinless, boneless chicken breast meat |
| 5 | cups chopped Romaine lettuce |
| 2/3 | cup cider vinegar |
| 1‑1/2 | tablespoons extra-virgin olive oil |
| 2 | packets sugar substitute |
| 1 | teaspoon dried oregano leaves |
| 1/4 | teaspoon black pepper |
PREPARATION:
- Place beans and cherry tomatoes in colander and run under cold water until rinsed.
- In large mixing bowl, combine bean mixture, artichokes, olives, mushrooms, bell pepper and feta or chicken. Toss gently to blend. Place equal amounts of salad mixture into 5 gallon-sized plastic resealable bags.
- In measuring cup, combine vinegar, olive oil, sugar substitute, oregano and black pepper. Whisk until well blended. Spoon 3 tablespoons of dressing into 5 small plastic resealable bags. Seal and place one in each of the salad bags. Seal and refrigerate until needed.
- To transport, add 1 cup of lettuce to each salad bag the day the salad is being served. Do not add lettuce prior to that time or it will become limp.
- To serve, pour dressing into gallon-size bag with salad. Seal bag and toss to coat salad with dressing.
This recipe appears in: Salads
NUTRITIONAL INFORMATION:
| Serving Size: | about 3 cups salad |
| Sodium | 648 mg |
| Protein | 17 g |
| Fiber | 9 g |
| Carbohydrate | 39 g |
| Cholesterol | 8 mg |
| Saturated Fat | 3 g |
| Total Fat | 11 g |
| Calories from Fat | 31 % |
| Calories | 305 |
DIETARY EXCHANGE:
| Meat | 1 |
| Vegetable | 2 |
| Starch | 2 |
| Fat | 1 |
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