Chopped Greek Salad with Mustard Lemon Vinaigrette

This delicious Chopped Greek Salad is a summer favorite that’s not only easy to make, it’s full of Omega-3 and Vitamin C which both help to repair nerve damage and relieve pain. I swapped out the traditional tomatoes for red bell pepper as some research shows that tomatoes can cause nerve pain in people suffering with nerve disease.

I love tomatoes, and I have not nor will I ever eliminate them from my diet, but for the sake of people who have eliminated them, I swapped tomatoes for red bell pepper, a vitamin C rich ingredient that helps with nerve pain. The bell pepper also naturally boost metabolism and gives the salad a wonderful crunch. If you love tomatoes, by all means chop some up and add them to this salad either to replace the bell peppers or just add in for extra color and flavor.

Makes 4 side dish sized servings of Chopped Greek Salad-


For the Salad:

Chopped Greek Salad
A chopped salad makes a chic side dish or a filling main dish. Try this Chopped Greek Salad this week for a fast dinner or lunch.
  • 2 hearts of Romaine lettuce
  • 1 cup baby spinach
  • 3 inch cucumber
  • 1/2 red onion or 1 shallot
  • 1 avocado
  • 1 red bell pepper
  • 1 cup precooked turkey or chicken
  • 1 green onion
  • 10 Kalamata olives
  • 3 tablespoons low fat feta cheese crumbled

For the Dressing:

  • Juice and zest of 1/2 a lemon
  • 1 garlic clove
  • 1 teaspoon spicy or Dijon mustard
  • 1 tablespoon white balsamic vinegar
  • 1.5 tablespoon Extra Virgin olive oil
  • Salt and Pepper to taste

Get started:

Start with the dressing, the longer it marinates the better the flavor. In a jar or small bowl combine the lemon juice and zest, smash the garlic clove with a knife or fork (you want it intact but slightly crushed) and add to the lemon juice. Top with mustard, vinegar and olive oil. Add the top to the jar and shake well, if using a bowl, whisk together and cover with plastic wrap. Place in the fridge for one hour to overnight until you’re ready to serve.

Chop each ingredient and add to your largest bowl, just start with the romaine and work your way through the entire list. If you try to place it all on a cutting board and chop together it will make a huge mess. Add all the ingredients to the large bowl except the feta cheese. Give it a light toss, then it’s time for the dressing.

Organic Wine Company
Try some delicious organic champagne from the Organic Wine Company with this yummy Chopped Greek Salad.

Take the dressing out of the refrigerator and taste it, if it needs salt or pepper add it in 1/8 teaspoon at a time until it pleases your taste buds. Remove and discard the garlic clove. Pour the dressing over the salad and toss lightly, add in the feta cheese and toss all the ingredients well until every bite is coated with dressing and all the chopped ingredients are evenly distributed.

Pair with 2012 Prosecco Riva Moretta Perlage, this recipe is a great side dish for my Whole Roasted Chicken, and also makes a wonderful dinner or lunch for two.

Nutrition information:

Each serving ( 4 total) has:

  • Calories: 249
  • Fat: 12
  • Fiber: 5
  • Protein: 22
  • Carbs: 10

Lose Weight By Eating cookbooks:


I suffer from a rare nerve disease called CRPS, also known as RSD. Recently I’ve started a relationship with the RSDSA association, a national organization that supports CRPS/RSD research and awareness. Through the awareness work I’m doing with RSDSA I met the CEO of The Organic Wine Company, and in the hopes to help create more awareness for this disease she asked me to pair some of her superb wines with Pain Relieving Recipes. She sent me a divine Champagne, fruity and crisp it pairs beautifully with this salad, and keep an eye out for two more recipes with delicious organic wine and nerve friendly recipes to enjoy together.

When I was first diagnosed my doctor put me on all kinds of medications, the pills didn’t help much and what little help they did offer was offset by awful side effects. I quickly dropped the medication and opted for a nerve friendly diet with meals like this Chopped Greek Salad I have never felt better!

3 thoughts on “Chopped Greek Salad with Mustard Lemon Vinaigrette”

  1. Rose Marie Mandato

    thank u for recipe. it sounds yummy I hate to cook but theswe3 recipes are easyand I can make for 4 days. keep them coming.

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