This salad is full of flavor, veggies, and protein. Pick up a rotisserie chicken from your local grocery store deli for a real time-saver. Serves 4. Serving Size: About 2 cups

IngredientsHealthy Lunch Day Image

1 (9-oz) bag romaine lettuce
1 medium cucumber, peeled and diced
2 roma tomatoes, diced
16 pitted kalamata olives, cut in half
1/2 small red onion, thinly sliced
1/4 cup reduced-fat crumbled feta cheese
2 cups cooked chicken, diced

1/4 cup red wine vinegar
3 Tbsp olive oil
1/4 tsp Dijon mustard
1/2 tsp oregano
1/8 tsp ground black pepper

16 baked whole wheat pita chips (about 1 1/2 oz)


  1. In a medium bowl, mix together all salad ingredients.
  2. In a small bowl, whisk together the dressing ingredients.
  3. Pour the dressing over the salad and toss to coat.
  4. Enjoy the pita chips on the side or break up into bits and sprinkle over your salad for added crunch.

Per Serving: Calories 340, Total Carbohydrate 16 g (Fiber 4 g, Sugars 3 g), Protein 25 g, Fat 20 g (Saturated Fat 3.8 g), Cholesterol 65 mg, Sodium 385 mg, Potassium 535 mg

Choices/Exchanges: 1/2 Starch, 1 Non starchy Vegetable, 3 Lean Protein, 3 Fat

From Recipes for Healthy Living on

© 2015 American Diabetes Association