Italian Marinated Salad

This is a delicious recipe for a healthy Italian Marinated Salad! We combine broccoli, avocado, tomatoes, cucumbers, and artichokes in a light and delicious Italian-seasoned marinade. Serve it on a large piece of lettuce or eat as a bowl! If you want to make it a meal with some protein, throw in some shredded chicken or chick peas! This is a great healthy alternative to high-calorie or high-carb sides 🙂

Our Italian Marinated Salad on a large piece of romaine lettuce.

There are sometimes that I’m craving something healthy but don’t always want the traditional salad. Ya know, the lettuce, dressing, and a few veggies and nuts scattered throughout. I wanted to create something healthy with substance, with mild yet delicious flavors, and full of all the good veggies I should be eating more of. I typically pair this with a good protein, like our Glazed Pork Chops or our Easy Crab Cakes. It really pairs well with so many options 🙂

What is Prosecco wine vinegar?

First of all, it’s good to know that Prosecco is an Italian sparkling wine that is produced mainly in the north of Italy. Prosecco wine vinegar has many of the characteristics of the sparkling wine, including notes of apple, pear, peach and apricot. Just as Prosecco is a light and refreshing sparkling wine, Prosecco wine vinegar is light and tart as well. It’s not overwhelming and just adds a light flair to this dish.

How long do marinated vegetables last?

Typically, marinated vegetables can last 3-4 months in the refrigerator when they are FULLY SUBMERGED in the marinade, and as long as the veggies have no raw components, like herbs or garlic. For this specific recipe, it will only keep for 3-4 days. The avocado will turn and because a mushy mess if left too long. You will want to eat this recipe quicker because of the freshness of the ingredients.

Ingredients for our Italian Marinated Salad

Ingredients for our Italian Marinated Salad:

  • Broccoli Spears, tops only
  • Tomatoes, cut in wedges
  • Medium avocado, cubed
  • Artichoke hearts
  • 1 cucumber, sliced

Dressing

How to make our Italian Marinated Salad:

First, wash all of the vegetables and dry them as much as you can. If they are too wet, the marinade won’t cling to the veggies like it should and the taste won’t be as good.

Next, cut all the vegetables into bite-sized pieces or smaller. Be sure to drain the artichokes thoroughly.

Cutting board with chopped cucumbers, tomatoes, artichokes, avocados, and broccoli.

At this point, go ahead and make the the marinade. Combine the two liquids together and stir them together.

Now, once cut up, place all the vegetables into a large bowl. If your avocados are soft, add them last. If they are pretty firm, it’s safe to mix them in with the rest of the ingredients right at the beginning.

Vegetables in a bowl with some pouring the Italian marinade over top.

Give the marinade mixture a good stir RIGHT before pouring over the veggies. Once everything is combined, give a good stir and serve!

Final product of our Italian Marinated Salad

There are a lot of times i’m craving a big juicy burger or a hot bowl of chili. There are other times I crave and know I need some greens in my life. When the latter hits, this is my go-to. It’s filling and flavorful and guilt-free. It doesn’t take a lot of time to throw together and it’s something the whole family will eat. A great part of this recipe is that you can always improvise with whatever veggies you have on hand! Throw in green and red peppers, diced zucchini, or carrots! Use whatcha got! Enjoy 🙂

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Yield: 14 Servings

Italian Marinated Salad

Italian Marinated Salad
Prep Time 10 minutes
Cook Time 3 minutes
Total Time 13 minutes

Ingredients

  • 1 PKG Broccoli Spears, tops only
  • 2 tomatoes, cut in wedges
  • 1 Medium avocado, cubed
  • 1 cup artichoke hearts
  • 1 cucumber, sliced
  • Dressing:
  • 1/2 C Italian dressing
  • Dash of wine vingear
  • 1/2 tsp. chervil

Instructions

  1. Wash and dry all vegetables.
  2. Cut veggies into bite-sized pieces.
  3. Place in a large bowl.
  4. Combine the Prosecco wine vinegar and Italian dressing and mix.
  5. Pour over all the veggies.
  6. Mix and serve!

Nutrition Information:

Yield:

14

Serving Size:

1

Amount Per Serving: Calories: 56Total Fat: 4gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 3gCholesterol: 0mgSodium: 94mgCarbohydrates: 5gFiber: 2gSugar: 2gProtein: 1g

(Nutritional information provided is an estimate and will vary based on cooking methods and brands of ingredients used.)



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