Healthy Chopped Salads: Tools, Tricks & Recipes

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Dear HG,

I love the chopped salads at Subway. They're made with a double-bladed, handheld chopper. How can I whip up chopped salads like these at home?

Salad-Obsessed Bev

Hi Bev,

Hungry Girl Chopped Salad Tips

I love those Subway salads too! And that salad chopper they use is definitely handy -- you can get a double-bladed chopper on Amazon or in stores like Bed, Bath & Beyond, and they're pretty inexpensive. However... One of the HG staffers makes chopped salads here every day, and her go-to tool? A basic pair of scissors! She has a salad-only set that she uses to chop lettuce leaves right in the bowl. As for my lettuce of choice? Romaine, all the way! Sometimes I'll toss a little spinach in too.

What else can you add to your chopped salad besides lettuce? Load up on raw veggies: bell peppers, cucumbers, tomatoes, mushrooms, onions, etc. For a Subway-style fix, thinly slice 'em before chopping. I also like sun-dried tomatoes (bagged, not packed in oil), banana pepper/pepperoncini rings, and roasted red peppers (packed in water). Top it all off with some lean protein, like shrimp, skinless chicken breast, or albacore tuna (packed in water). Want a little crunch? Believe it or not, high-fiber cereal like Fiber One Original makes a great swap for fried noodles or tortilla strips. I also like sliced almonds.

I'm not really a huge fan of dressing (I find my salads don't really need it), but there are some great dressings out there. Newman's Own Lite Low Fat Sesame Ginger is GREAT -- click for more! And if you're a fan of Subway's sweet onion dressing, check out Ken's Light Options Sweet Vidalia Onion Vinaigrette. Whatever dressing you use, break out a measuring spoon... The calories add up quickly if you're not careful. BTW, salsa is a fantastic, low-calorie way to top off a salad. 

Ready for recipes? This Chick-a-licious Fruity Green Salad is so easy and delicious, and this Chop-tastic Chicken Fiesta Salad is a great alternative to decadent (yet fatty) restaurant salads. For a great steak-topped salad, this Big Beef-iyaki Salad is where it's at. And tuna lovers will flip for this Fruity Tuna Salad.

For more salad inspiration, check out the BIG Salads chapter of Hungry Girl 300 Under 300. Chop, chop!


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Today, September 3rd, is National Welsh Rarebit Day. Welsh rarebit is basically hot cheese sauce over bread. Ummmm... We'll stick with guilt-free grilled cheese!

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