Diabetes-Friendly Recipes

Chopped Salad with Creamy Italian Dressing

Servings: 12
Prep time:


  • 1 head iceberg lettuce, chopped
  • 1 head Boston lettuce, chopped
  • 1 large cucumber, peeled, seeded, and diced
  • 4 ribs of celery, thinly sliced
  • 12 cherry tomatoes, quartered
  • 1 carrot, peeled and shredded
  • 2 Tbs olive oil or canola oil
  • 1/3 Cup low-fat plain yogurt
  • 2 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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