Posted in Poultry, Salads, Vegetables

Salad for Dinner…

Italian Salad

We went for the super light dinner thing tonight and just had a salad.  If you are not a dinner salad lover, you can always make this for lunch instead.  It’s a great hearty salad with a flavorful dressing.


Italian Style Salad

 Serves 4

Prep time: 15 minutes

Cook time: 15 minutes

Estimated values per serving:

Calories = 315                                              Fat =  6 grams


1 head romaine lettuce

¼ cup grated parmesan cheese

2 tablespoons chopped chives

1 (15.5-ounce) can chick peas (Garbanzo beans)

1 water packed jar (12-ounce) roasted red peppers

1 pound boneless/skinless chicken breasts


  1. Rinse lettuce under water to clean, chop and place in large salad serving bowl.
  2. Add parmesan cheese and chives to salad.  Drain and rinse chick peas and add to salad.  Drain and rinse peppers, cut into long strips and add to salad.
  3. Refrigerate salad while cooking chicken and dressing.
  4. Heat a large indoor grill pan on high heat, spray with cooking spray and add chicken breasts.  Grill chicken breasts for 5 – 7 minutes on each side until browned and cooked through.  Remove from grill, cover and set aside.


Dressing Ingredients:

¼ cup fat free sour cream

2 tablespoons balsamic vinegar

2 tablespoon water

1 teaspoon sugar (or 1 pkt. Sugar substitute)

½ teaspoon dried basil

¼ teaspoon dried oregano

½ teaspoon onion powder

½ teaspoon garlic powder

1 tablespoon olive oil


  1. In a small mixing bowl, combine sour cream, vinegar, water, sugar (or substitute), basil, oregano, onion powder and garlic powder and whisk together. 
  2. While whisking the sour cream mixture, drizzle in olive oil and continue to whisk until well combined.
  3. Drizzle salad dressing on top of salad and toss.  Cut chicken into long strips, place on top of salad and serve.