Chopped salad can be side dish or main course

Chris Thelen/Staff
Chopped Salad

A salad with dinner is a great way to get extra vegetable servings, but sometimes it's nice to make the salad the main course. This chopped salad is hearty enough to serve as the centerpiece of the meal.

 

Although my list of ingredients combines fresh vegetables and canned items such as chick peas, baby corn, water chestnuts and hearts of palm, you can come up with your own favorite combination. Black beans, whole kernel corn, artichoke hearts and sliced black olives would all make tasty additions.

Don't stop at adding other vegetables to the salad. Make it heartier by adding diced rotisserie chicken or leftover diced steak, or by adding diced cheese and crumbled bacon. Serve with a loaf of crusty bread.

Write to Karin Calloway in care of The Augusta Chronicle Newsroom, P.O. Box 1928, Augusta, GA 30903-1928. Or send e-mail to karin.calloway@comcast.net. You can find previous Quick Cooking recipes through the online archive at augustachronicle.com/karin.

CHOPPED SALAD

4 cups baby greens, coarsely chopped

1/2 cup chopped fresh basil

1/2 cup chopped fresh dill

1 package iceberg shreds

2 medium zucchini, diced

2 medium carrots, shredded, about 1 cup

2 Roma tomatoes, seeded and diced

1 cup hearts of palm, sliced, about 1 16-ounce can

1 16-ounce can garbanzo beans, rinsed and drained

1 8-ounce can water chestnuts, drained and diced

1 16-ounce can baby corn, cut into -inch pieces

1 avocado, peeled and diced

1 cup frozen baby peas, defrosted

1/2 bunch green onions, washed, dried and chopped

Salt and pepper, to taste

Place all ingredients in large bowl. Toss with the dressing to lightly coat the vegetables just before serving. Season to taste with salt and pepper and serve immediately.

Makes 8 servings.

For the buttermilk dressing:

1/2 cup mayonnaise

2 tablespoons sour cream

1 1/2 teaspoons onion powder

1 1/2 teaspoons garlic salt

1/4 teaspoon black pepper

1/2 teaspoon parsley flakes

1/4 cup buttermilk

Stir all ingredients together until smooth. Makes about cup.

NUTRITION: 280 calories, 11.8 grams fat (2.1 grams saturated), 38.7 grams carbohydrates, 9.2 grams protein, 5.3 milligrams cholesterol, 9 grams fiber and 507 milligrams sodium

Analysis by Elizabeth Rowland, intern with the Augusta Area Dietetic Internship.

COMING NEXT WEEK: Ham and cheese croissan'wich casserole is a delicious brunch casserole that can be assembled in minutes. Watch Karin prepare the dish at noon Tuesday on WJBF-TV (Channel 6).

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