Name: Chopped Power Salad with Chicken
Total time: 20 min
Ingredients: 0.25 cup extra-virgin olive oil; 3 tablespoons lemon juice; 1 clove garlic, grated; 0.5 teaspoon dried oregano; 0.5 teaspoon sugar; 0.25 teaspoon salt; 0.25 teaspoon ground pepper; 4 cups torn green-leaf lettuce; 4 cups baby spinach; 2 cups shredded cooked chicken; 1 cup halved grape tomatoes; 1 cup halved and sliced cucumber; 0.5 cup slivered red onion; 0.33333 cup sliced pepperoncini; 0.33333 cup crumbled feta cheese; 2 tablespoons toasted unsalted sunflower seeds

Chopped Power Salad with Chicken

5.0

(15)

9 Reviews

Enjoy this filling and colorful salad for lunch or dinner. The dressing gets made in the same bowl that the salad is tossed in, so the greens absorb every bit of flavor.

Carolyn Casner

Updated on March 28, 2024

Reviewed by Dietitian

Elizabeth Ward, M.S., RDN

Tested by

Learn more about our food philosophy and nutrition parameters.

" tabindex="0" data-inline-tooltip="true"> EatingWell Test Kitchen

Active Time:

20 mins

Total Time:

20 mins

Servings:

Nutrition Profile:

Nut-Free Soy-Free Egg-Free Gluten-Free

Jump to Nutrition Facts

Nutrition Notes

What Nutrients Does This Recipe Provide?

This recipe has some pretty impressive nutrition stats. One serving of this power salad will give you about 14% of your daily fiber, 23% of your potassium for the day, almost a day's worth of protein and more than your daily need for vitamin A.

Is This Recipe Gluten-Free?

Yes. Since this recipe uses no ingredients containing gluten, it is gluten-free.

Is This a Low-Carb Recipe?

Yes, this is a low-carb, high-protein recipe.

Is Green-Leaf Lettuce Healthy?

Compared to its dark-green counterparts (hello, spinach and kale!), green-leaf lettuce doesn't have as much nutrition, but it does add some vitamin C to your plate, according to the USDA.

Tips from the Test Kitchen

I Don't Have Green-Leaf Lettuce, Can I Use Another Type?

Absolutely! Green-leaf lettuce is a type of loose-leaf lettuce, which has loosely bunched leaves instead of tight heads. It has a mild, sweet flavor with a slightly crisp and tender texture. If you can't find green-leaf lettuce, you can use red-leaf, butterhead, Little Gem or romaine.

Can I Use Rotisserie Chicken?

Yes, you can. If you're limiting your sodium or saturated fat intake, you may want to leave out the skin when shredding the rotisserie chicken. You can also bake or boil chicken breasts and shred them, or use leftover roast chicken from a previous recipe.

Is There a Substitute for Pepperoncini?

Pepperoncini peppers are typically sold pickled and are mild and tangy in flavor. You can substitute them with sliced pickled banana peppers, which have a similar zesty flavor and crisp texture.

Frequently Asked Questions

What Is a Chopped Salad?

In a chopped salad, all of the ingredients are chopped into smaller bite-size pieces. The ingredients can either be composed, meaning they're arranged on a platter, or tossed together with the dressing. Chopped salads have a more consistent texture and the ingredients are well distributed for each bite.

Additional reporting by Carrie Myers and Jan Valdez

Ingredients

¼ cup extra-virgin olive oil
3 tablespoons lemon juice
1 clove garlic, grated
½ teaspoon dried oregano
½ teaspoon sugar
¼ teaspoon salt
¼ teaspoon ground pepper
4 cups torn green-leaf lettuce
4 cups baby spinach
2 cups shredded cooked chicken
1 cup halved grape tomatoes
1 cup halved and sliced cucumber
½ cup slivered red onion
⅓ cup sliced pepperoncini
⅓ cup crumbled feta cheese
2 tablespoons toasted unsalted sunflower seeds

Directions

Whisk oil, lemon juice, garlic, oregano, sugar, salt and pepper together in a large bowl.

Ana Cadena
Add lettuce, spinach, chicken, tomatoes, cucumber, onion and pepperoncini; toss to coat. Serve sprinkled with feta and sunflower seeds.

Jason Donnelly

Originally appeared: EatingWell.com, September 2021

Nutrition Facts (per serving)

466	Calories
24g	Fat
14g	Carbs
49g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size about 2½ cups
Calories 466
% Daily Value *
Total Carbohydrate 14g	5%
Dietary Fiber 4g	14%
Total Sugars 7g
Protein 49g	98%
Total Fat 24g	31%
Saturated Fat 5g	25%
Cholesterol 130mg	43%
Vitamin A 6881IU	138%
Sodium 591mg	26%
Potassium 1068mg	23%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.