Healthy Italian Market Salad Recipe

Healthy Italian Market Salad Recipe photo by Taste of Home

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"I found a recipe in the newspaper that sounded great, but the ingredients were too high in fat for us," writes Karen Schmidt of Plymouth, Wisconsin. "So I adapted it and created this salad with good-for-you ingredients like brown rice and turkey pepperoni."

This recipe is:

Healthy

Quick

Diabetic Friendly

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Healthy Italian Market Salad Recipe

Prep: 25 min. + chilling

Yield: 9 Servings

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Ingredients

2 cups cooked brown rice, cooled
2 cups (8 ounces) shredded part-skim mozzarella cheese
4 plum tomatoes, seeded and chopped
1/2 medium green pepper, julienned
4 ounces sliced turkey pepperoni, quartered
1/2 cup cubed fully cooked ham
4 green onions, sliced
1 can (2-1/4 ounces) sliced ripe olives, drained
1/2 cup reduced-fat Italian salad dressing

Directions

In a large bowl, combine the first eight ingredients. Pour dressing over salad; toss to coat. Cover and refrigerate for 2 hours or until chilled. Yield: 9 servings.

Nutritional Analysis: One serving (3/4 cup) equals 199 calories, 9 g fat (3 g saturated fat), 36 mg cholesterol, 612 mg sodium, 15 g carbohydrate, 2 g fiber, 13 g protein. Diabetic Exchanges: 2 lean meat, 1 starch, 1/2 fat.

Originally published as Italian Market Salad in Light & Tasty August/September 2004, p17