italian chopped salad

italian chopped salad


For the Salad:

  • 4 cups mixed salad greens (e.g., romaine, arugula, spinach)
  • 1 cup cherry tomatoes, halved
  • 1 cucumber, diced
  • 1/2 cup red bell pepper, diced
  • 1/4 cup red onion, thinly sliced
  • 1/4 cup black olives, sliced
  • 1/4 cup reduced-fat feta cheese, crumbled

For the Dressing:

  • 2 tablespoons extra virgin olive oil
  • 1 tablespoon red wine vinegar
  • 1 teaspoon Dijon mustard
  • 1 clove garlic, minced
  • 1 teaspoon dried oregano
  • Salt and pepper to taste


  1. Prepare the Salad:
    • In a large bowl, combine the mixed salad greens, cherry tomatoes, cucumber, red bell pepper, red onion, black olives, and feta cheese.
  2. Make the Dressing:
    • In a small bowl, whisk together the extra virgin olive oil, red wine vinegar, Dijon mustard, minced garlic, dried oregano, salt, and pepper.
  3. Combine Salad and Dressing:
    • Pour the dressing over the salad and toss well to coat the ingredients evenly.
  4. Serve:
    • Divide the salad among serving plates and enjoy immediately.

Weight Watchers SmartPoints:

  • The SmartPoints value for this salad will depend on the specific brands and quantities of ingredients used. Make sure to calculate based on your individual Weight Watchers plan.

Feel free to customize the salad by adding grilled chicken, shrimp, or any other protein source to make it a more substantial meal. Adjust the portion sizes according to your dietary preferences and requirements. Enjoy your delicious and healthy Italian Chopped Salad!