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Special Diet Information

Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.

Lactose
This recipe contains cheese and some of those who are lactose intolerant may be able to tolerate it.

Sodium
This is NOT a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten. Check for cross-contamination or unspecified natural flavors in sliced ham or turkey.

 

"Nothing helps scenery like ham and eggs."
-Mark Twain, Author

The refrigerator light goes on...

This healthy recipe is the traditional Chef’s Salad. There are other dressings that you can use, including the Honey Mustard or the Parmesan Peppercorn and they will have a similar amount of calories.

Storing Dressings

While it goes without saying, keeping a dressing requires that it be kept in the refrigerator. Keep the dressing as tightly sealed as possible and in the coldest part of the fridge. For me this is the lower shelf all the way in the back.


 

Chef's Salad with Citrus Vinaigrette



Servings = 4 | Serving size =3 Tbsp. dressing with salad

Cooking Time = 75 Minutes

This recipe can be multiplied by 2, 3, 4.

This healthy vinaigrette salad dressing recipe keeps well for about 4 - 7 days.

1 cloves garlic (peeled and crushed)
2 Tbsp extra virgin olive oil
1/4 cup fresh lemon juice
5 Tbsp white wine vinegar
2 Tbsp honey
1/2 tsp ground dry mustard
3 cups romaine lettuce
1/4 (per serving) cucumber (siiced)
1 small (per serving) tomato (quartered)
1/4 red bell pepper
1 (per serving) hard boiled egg (peeled and quartered)
1 ounce (per serving) low-fat sliced ham
1 ounce (per serving) low-fat sliced turkey
1 ounce reduced-fat cheddar cheese

Place garlic, olive oil, lemon juice, vinegar, honey and mustard in a blender and blend on high for about 15 seconds.

Chill dressing for at least an hour.

For each serving use 3 cups of chopped romaine lettuce, the sliced cucumber and three Tbsp. dressing tossed in a bowl.

Place the dressed greens and cucumbers in a serving bowl and top with the tomato, diced red pepper, hard boiled egg, ham, turkey and sliced cheese.

Serve while chilled.

Nutrition Facts

Serving size = 3 Tbsp. dressing with salad

Servings = 4

.

Amount Per Serving

Calories 368 Calories from Fat 149
  % Daily Value
Total Fat 17g 26%
    Saturated Fat 5g 23%
    Monounsaturated Fat 9g  
    Trans Fat 0g  
Cholesterol 257mg 86%
Sodium 547mg 23%
Total Carbohydrates 24g 8%
    Dietary Fiber 6g 22%
    Sugars 17g  
Protein 31g  
Vitamin A 213% Vitamin C 221%
Calcium 22% Iron 20%
Vitamin K 163 mcg Potassium 1023 mg
Magnesium 67 mg