Sun On Your Plate #09 – Italian Salad

It’s too hot today! Temps will be over 32° C / 90° F, so I keep it simple. This salad goes great with lasagna or another pasta dish.

sun-on-your-plateSpicy Italian Salad

Makes 6 servings

Prep: 30 minutes
Marinate: 4 hours

Shopping List:

  • 120 ml or ½ cup olive oil
  • 80 ml or ⅓ cup tarragon vinegar
  • 10 gr or 1 tablespoon white sugar
  • 1 gr or 1 teaspoon chopped fresh thyme
  • 2 gr or ½ teaspoon dry mustard
  • 2 cloves garlic, minced
  • 225 gr or 1 [8 ounce] can artichoke hearts, drained and quartered
  • 280 gr or 5 cups romaine lettuce – rinsed, dried, and chopped
  • 1 red bell pepper, cut into strips
  • 1 carrot, grated
  • 1 red onion, thinly sliced
  • 35 gr or ¼ cup pitted black olives
  • 35 gr or ¼ cup pitted green olives
  • ½ cucumber, sliced
  • 15 gr or 2 tablespoons grated Romano cheese
  • freshly ground black pepper to taste

RomaineLettuceTO MAKE:

  1. In a medium container with a lid, mix canola oil, tarragon vinegar, sugar, thyme, dry mustard, and garlic.
  2. Cover, and shake until well blended.
  3. Place artichoke hearts into the mixture, cover, and marinate in the refrigerator 4 hours, or overnight.
  4. In a large bowl, toss together lettuce, red bell pepper, carrot, red onion, black olives, green olives, cucumber, and Romano cheese.
  5. Season with pepper.
  6. Pour in the artichoke and marinade mixture, and toss to coat.

Note 1: You can use canola oil instead of olive oil.
Note 2: Add cherry tomatoes cut in half
Note 3: Marinate ALL the vegetables [minus the lettuce of course] together and then toss right before dinner.


Amount Per Serving Main recipe
Calories: 248
Total Fat 21.1g
Cholesterol 3mg
Sodium 462mg
Total Carbohydrates 13.2g
Dietary Fiber 3.7g
Protein 3.6g

Gastric Bypass, Gastric Sleeve and Lap-band [WLS] persons can eat only 1 serving max !

PDF of this recipe: 20130801-Sun-on-a-Plate-Spicy-Italian-Salad