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Summer Chopped Salad #macrofriendly #light #healthy www.lillieeatsandtells.com
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5 from 2 votes

Summer Chopped Salad with Light Champagne Basil Vinaigrette

I can't stop eating this salad. And what is it about everything being chopped small that makes it SO MUCH BETTER.
Prep Time30 minutes
Course: salads
Cuisine: California Fresh
Keyword: chopped, salad, summer
Servings: 4
Calories: 217kcal
Author: Lillie

Ingredients

For the Salad:

  • Several handfuls 150 g of Arugula (my favorite) or mixed greens -chopped fine. (Or if you're not trying to track this as my recipe, just plenty of greens for your family!)
  • 1 cup cooked brown rice farro, or your favorite grain (136 g of rice, 175 g farro)
  • 1 cup chopped cucumber 130g
  • 1 cup corn sliced off the cob 150 g (grilled if you're ambitious! I wasn't, so I microwave mine in the husk for 3-4 minutes)
  • 1 cup halved cherry tomatoes 150 g
  • 1/2 cup diced red onion 55 g
  • 1/2 cup diced sweet bell peppers 75g
  • Half of an avocado 60 g
  • 1 oz shaved parmesan 28g
  • 1/4-1/2 cup fresh chopped basil 12 g
  • 1/4 cup fresh chopped mint 5g (*optional, I add it if I have it, but basil is KEY!)
  • Salt and Pepper
  • Everything Bagel Seasoning from Trader Joes optional
  • 1/4 cup 60 g of champagne basil vinaigrette (recipe below)

For the Champagne Basil Vinaigrette:

  • 1/3 cup champagne wine vinegar can use red wine vinegar or white balsamic vinegar
  • 1/2 clove garlic
  • 1/4 cup fresh parsley
  • 1/4-1/2 cup fresh basil
  • Juice from 1/2-1 whole lemon
  • 1/4 tsp koser salt
  • 1/4 tsp fresh ground pepper
  • 7 g 1/2 tbs honey
  • 15 g 1 tbs olive oil
  • 100 g non-fat greek yogurt

Instructions

For the Vinaigrette:

  • Blend together all ingredients from the vinegar to the honey.  You don't have to go crazy here, I like some bits of herbs in mine.
  • Continue to blend while slowly drizzling in the olive oil.
  • Add yogurt and give it one last whirl.
  • Store in fridge until you're ready to use. Keeps for about three days.

For the Salad:

  • Make sure everything is chopped small.  Add greens to a giant bowl and top with everything else!
  • Drizzle on about 60 g of the Champagne Basil Vinaigrette and toss.
  • Season with salt and pepper and everything bagel seasoning if you've got it!
  • If you're adding chicken, this apple cider dijon is our go-to! Always on hand in my fridge to throw in to salads all week.

Notes

  • *Rice and farro are similar enough in macros to use interchangeably-  photographed here is rice, I buy the frozen packs from Trader Joes for ease and I love them.  But I really love the big thick chewiness of farro! I get mine in a bag from Trader Joes, (it's on my list of Trader Joe's Favorites.)  It's easy to cook-- just like pasta- boil then drain.)
  • I'm not a huge meal-prepper. But when I get hooked on something (like I am this salad, this week) I definitely try and give myself some short cuts.  I love to keep baggies stored within one pyrex in my fridge each with chopped cucumber, peppers, corn, and herbs... whatever leftover grain... for easy tossing the next day.
  • For macro-tracking in My Fitness Pal, search for "Lillie Eats and Tells Summer chopped salad". You should find an entry w/o dressing, and one WITH dressing. So you can make this exactly and log your portion, or you can log just the salad if you choose to use a different kind or different amount of dressing! To search the dressing alone, look for "Lillie Eats and Tells Light Champagne Basil Vinaigrette".

Nutrition

Serving: 250g dressed salad | Calories: 217kcal | Carbohydrates: 31.2g | Protein: 9.3g | Fat: 6.9g