Darlene Zimmerman, Henry Ford Health System Published 1:49 p.m. ET July 30, 2020 <\/p>\n
Italian Chopped Salad(Photo: Darlene Zimmerman)<\/p>\n
Celebrate the taste of summer this week and enjoy our Italian Chopped Salad. Crisp Romaine lettuce, chickpeas, cherry tomatoes, cucumbers, red onion and radicchio are drizzled with a simple, classic, homemade Italian dressing.<\/p>\n
I must admit, after 17 years of writing this column I dont think Ive created a recipe that called for radicchio. My apologies to this striking, leafy vegetable.<\/p>\n
Pronounced rah-DEE-kee-oh, this red-leafed lettuce is most often used as a salad green. Two common varieties of radicchio that youll likely find in the grocery store are Verona and Treviso.<\/p>\n
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Radicchio di Verona has burgundy-colored leaves with bright white ribs or veins and grows in a small, round, loose head of lettuce. Treviso radicchio is narrow and elongated with more tightly compacted leaves, similar to endive. The leaves range in color from pink to dark red.<\/p>\n
No matter the shape, all radicchios have firm yet tender, almost velvety leaves with a bitter flavor. Combining radicchio with sweeter, more delicate lettuces helps to balance the bitterness. This bitter lettuce also mellows a bit when grilled, roasted or sauteed in olive oil.<\/p>\n
Radicchio provides a nice dose of vitamin K. Aside from playing a crucial role in blood clotting, studies suggest food sources of vitamin K promotes bone health. Radicchio also supplies lutein and zeaxanthin, two beneficial phytonutrients that may protect eyes from age-related macular degeneration. <\/p>\n
When selecting radicchio, look for heads with crisp, brightly-colored leaves free of bruises and brown spots. Avoid very large heads as they can be tough and extremely bitter. Refrigerate in a plastic bag and use within a week.<\/p>\n
Darlene Zimmerman is a registered dietitian in Henry Ford Hospitals Heart & Vascular Institute. For questions about todays recipe, call 313-972-1920.<\/p>\n
Italian Chopped Salad(Photo: Darlene Zimmerman)<\/p>\n
Serves: 6 (1 cups per serving) \/ Prep time: 10 minutes \/ Total time: 15 minutes<\/p>\n
3 tablespoons golden balsamic vinegar<\/p>\n
2 tablespoons olive oil<\/p>\n
2 teaspoons sugar<\/p>\n
1 teaspoon dried oregano<\/p>\n
1 small clove garlic, peeled and minced<\/p>\n
teaspoon salt<\/p>\n
teaspoon black pepper<\/p>\n
7 cups chopped Romaine lettuce<\/p>\n
2 cups chopped radicchio<\/p>\n
1 can (14.5 ounces) chick peas, drained and rinsed<\/p>\n
1 cup grape or cherry tomatoes<\/p>\n
1 cup diced cucumber<\/p>\n
cup thinly sliced red onion<\/p>\n
In a container with a tight-fitting lid, combine vinegar, oil, sugar, oregano, garlic, salt and pepper. Shake well and set aside.<\/p>\n
In a large bowl, combine lettuce, radicchio, chick peas, tomatoes, cucumber and red onion. Pour dressing over salad, toss to combine and serve immediately.<\/p>\n
Created and tested by Darlene Zimmerman, MS, RD, for Heart Smart.<\/p>\n
130 calories (35% from fat), 5 grams fat (1 gram sat. fat, 0 grams trans fat), 19 grams carbohydrates, 4 grams protein, 173 mg sodium, 0 mg cholesterol, 59 mg calcium, 4 grams fiber. Food exchanges: 3 vegetable, 1 fat.<\/p>\n
Read or Share this story: https:\/\/www.freep.com\/story\/news\/local\/michigan\/2020\/07\/30\/italian-chopped-salad-recipe-radicchio\/5544393002\/<\/a><\/p>\n <\/p>\n Visit link:<\/p>\n In 17 years of writing recipes, I'd never used this ingredient until now - Detroit Free Press<\/a><\/p>\n","protected":false},"excerpt":{"rendered":" Darlene Zimmerman, Henry Ford Health System Published 1:49 p.m. Continue reading