Take-and-Shake Salad

Take-and-Shake Salad

Take-and-Shake Salad


Makes 5 servings


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


  1. Place beans and cherry tomatoes in colander and run under cold water until rinsed.
  2. 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.
  3. 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.
  4. 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.
  5. To serve, pour dressing into gallon-size bag with salad. Seal bag and toss to coat salad with dressing.

Nutritional Information

Serving Size: about 3 cups salad
Calories 305
Calories from Fat 31 %
Total Fat 11 g
Saturated Fat 3 g
Cholesterol 8 mg
Carbohydrate 39 g
Fiber 9 g
Protein 17 g
Sodium 648 mg

Dietary Exchange

Starch 2
Vegetable 2
Meat 1
Fat 1

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