Italian grinder chopped salad
25 min · 35 g protein · 349 cals / serving
Everything you love in an Italian deli sub, chopped into a salad: crisp romaine, turkey, ham, a little spicy pepperoni and provolone, chickpeas, cherry tomatoes, red onion and tangy pepperoncini, tossed in a creamy, garlicky grinder dressing with oregano and parmesan. Packs into four lunches that stay crunchy until noon.
Ingredients
Grinder dressing
- 1/2 cup nonfat Greek yogurt
- 2 tbsp light mayonnaise
- 2 tbsp red wine vinegar
- 3 tbsp grated parmesan
- 1 tsp dried oregano
- 1 small clove garlic, finely grated
- 1/2 tsp red pepper flakes
- 1 pinch salt
- 1/2 tsp black pepper
Salad
- 2 large romaine hearts romaine lettuce, finely shredded
- 7 oz smoked turkey breast, thick-sliced deli turkey, cut into strips
- 5 oz deli ham, cut into strips
- 1 1/2 oz turkey pepperoni slices, quartered
- 2 oz provolone, cut into thin strips
- 1 can (15 oz) chickpeas, drained, rinsed and patted dry
- 2 cups cherry tomatoes, halved
- 8 peppers pepperoncini, sliced into rings
- 1/2 small red onion, finely chopped
- a handful fresh basil, torn
Steps
- Whisk the yogurt, light mayo, vinegar, parmesan, oregano, garlic, chilli flakes, salt and pepper in a small bowl until smooth, with a splash of brine from the pepperoncini jar. Taste: it should be sharp and garlicky, like the dressing on a sub. Divide it between four small lidded pots.
- Wash the shredded romaine and dry it very well in a salad spinner or a clean towel. Wet lettuce is what turns a packed salad limp, so this step matters more than any other.
- Toss the turkey, ham, pepperoni, provolone, chickpeas, tomatoes, pepperoncini, onion and basil together in a big bowl. To serve now, add the lettuce and dressing and toss until everything is coated. To pack, divide the lettuce between four containers, spoon the chopped mix on top, and put a dressing pot in each.
- At lunchtime, tip the dressing over, close the lid and shake hard for ten seconds, then eat straight from the container.
Good to know
How long does it keep, and how do I stop it going soggy?
Up to 4 days in the fridge, eaten cold. Keep the dressing in its own pot until you eat, dry the lettuce thoroughly, and pat the chickpeas and tomatoes dry before they go in. A folded paper towel on top of the lettuce soaks up any moisture by day three.
Can I use real Genoa salami instead of turkey pepperoni?
Yes, it is the classic grinder flavour and a little richer, at about 70 instead of 73. Slice it thin so a small amount goes a long way.
Can I eat it as a sub instead?
Pile it into a split roll with the dressing just before you eat. Packed overnight inside the bread, the roll goes soft, so carry the bread and the salad separately.
Alternative
Per
- Calories
- 79
- Protein
- (41%)
- 8 g
- Fat
- (33%)
- 3 g
- Carbohydrates
- (26%)
- 6 g
- of which sugar
- 2 g
- Fiber
- 2 g
- Sodium
- 408 mg
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Computed from the ingredients with our published formula, not yet kitchen-tested. General guidance, not medical advice. Talk to your prescriber. How
As written, 1395 kcal goes into the pot and 1773 g of ingredients comes out as about 1773 g of food: 79 kcal per 100 g. Cooking moves water and energy density is the score's biggest lever, so the dish is scored as cooked, not as an average of its parts. Every ingredient links to its food page, with the same data and score. The label's percentages are each macronutrient's share of the calories. The full formula.