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30 Days of Greens: Italian Chopped Salad

Check back here for a new veggie recipe every day, all month long

Summer is finally around the corner, and after so much time stuck inside, who wants to hang around the stove to cook complicated recipes? Here, we'll share a new recipe every day that comes together easily, is diabetic-safe and anti-inflammatory, can be prepared with fresh seasonal vegetables, and is best eaten outdoors. Today's recipe is: 

Servings: 12
Prep time: 
  • head iceberg lettuce, chopped
  • head Boston lettuce, chopped
  • large cucumber, peeled, seeded, and diced
  • ribs of celery, thinly sliced
  • 12 cherry tomatoes, quartered
  • carrot, peeled and shredded
  • Tbs olive oil or canola oil
  • 1/3 Cup low-fat plain yogurt
  • Tsp fresh lemon juice
  • ½ Tsp crushed dried mixed Italian herbs
  • salt (optional) and freshly ground pepper to taste


  1. In a large salad bowl, combine the chopped lettuces, cucumber, celery, tomato, and carrot.
  2. Toss lightly to mix.
  3. In a small bow, whisk together the oil, yogurt, lemon juice, herbs, salt (if using), and pepper. Pour over salad and toss. Serve at once.

Nutrition Information

Per serving: 43 calories (50% calories from fat), 2 g protein, 3 g total fat (0.4 g saturated fat), 4 g carbohydrate, 2 g dietary fiber, 0 cholesterol, 25 mg sodium. Exchanges: 1 vegetable, 1/2 fat


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