Healthy Italian Market Salad Recipe
Healthy Italian Market Salad Recipe photo by Taste of Home
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Healthy Italian Market Salad Recipe

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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."
TOTAL TIME: Prep: 25 min. + chilling
MAKES:9 servings
TOTAL TIME: Prep: 25 min. + chilling
MAKES: 9 servings


  • 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

Nutritional Facts

3/4 cup: 199 calories, 9g fat (3g saturated fat), 36mg cholesterol, 612mg sodium, 15g carbohydrate (0 sugars, 2g fiber), 13g protein. Diabetic Exchanges: 2 lean meat, 1 starch, 1/2 fat.


  1. 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.
Originally published as Italian Market Salad in Light & Tasty August/September 2004, p17

Light-Bodied White Wine

Enjoy this recipe with a light-bodied white wine such as Sauvignon Blanc or Pinot Grigio.

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y-me User ID: 6124309 247406
Reviewed Apr. 23, 2016

"My family really liked this recipe. It was easy to make and very colourful. I used a yellow bell pepper for added colour. I also added snow peas or sugar snap peas, cut on the diagonal to bring the green colour into the salad - this also added some nice crunch. aprilstringfellow perhaps could substitute the sugar snap peas for the green pepper."

aprilstringfellow User ID: 7159384 59214
Reviewed Oct. 10, 2013

"What can I substitute the green peppers with? My tummy doesn't like peppers. :("

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