Weight Loss Surgery Cookbook

Chapter 8: Bunches of Lunches and Brunches 143

Chopped Chef Salad

With fresh, crisp romaine, lots of veggies, and cheese and meats all chopped up, this

salad combines plenty of healthy ingredients in one easy step. Check at the deli for

lower-sodium lunchmeats. They’re not low sodium but do have less sodium than

regular lunchmeats. Reduced-sodium turkey is usually softer and more moist, making it

easier to eat.

Stage: Regular foods

Preparation time: 10 minutes

Yield: 4 servings (1 cup each)

2 cups chopped romaine lettuce

(^1) ⁄ 4 cup thinly sliced fresh carrots
(^1) ⁄ 4 cup peeled, seeded, and chopped cucumber
(^1) ⁄ 4 cup black olives
(^1) ⁄ 4 cup red onion, chopped
(^1) ⁄ 4 cup shredded low-fat cheddar cheese,
shredded
(^1) ⁄ 4 cup chopped reduced-sodium ham
(^1) ⁄ 4 cup chopped reduced-sodium turkey
2 large eggs, hard-boiled and chopped
(^1) ⁄ 4 cup reduced-fat ranch dressing
In a large mixing bowl, combine all ingredients and mix well.
Tip: If you don’t want to eat right away, everything can be chopped up ahead of time and
combined with ranch dressing when you’re ready to serve.
Tip: To hard-boil eggs, place eggs into a medium-sized pot and cover with water. Place on
the stove and bring to a boil, then turn off the heat and let the eggs sit in the hot water for
12 to 15 minutes. Refrigerate eggs until you’re ready to use them.
Per serving: Calories 151 (From Fat 90); Fat 10g (Saturated 2g); Cholesterol 124mg; Sodium 378mg; Carbohydrate
5g (Dietary Fiber 1g); Protein 10g; Sugar 3g.
If you use a commercially prepared salad dressing, choose a light or reduced-fat
variety. Salad dressings are fat based, and fat carries a lot of calories with the
flavor. If you have had GBP, the high-fat salad dressings may cause the highly
unpleasant experience of dumping syndrome.