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Chopped Salad with Creamy Cucumber Dressing

8 servings

Ingredients for Dressing

2/3 cup buttermilk
1/4 cup low-fat mayonnaise
1/4 cup nonfat sour cream
1/2 cup cucumber, peeled and finely chopped
3 scallions, chopped
1/4 cup fresh dill, chopped
2 tablespoons fresh tarragon (or 2 teaspoons dried)
1/4 teaspoon garlic powder
Black pepper, to taste
1/8 teaspoon cumin
1 tablespoon fresh lime juice

Ingredients for Salad

8 cups torn salad greens (romaine, green leaf, butter lettuce)

4 oz reduced-fat Monterey jack cheese, cut julienne

4 oz reduced-fat Swiss or cheddar cheese, cut julienne

8 oz cooked turkey breast, cut julienne

4 oz lean baked Canadian ham, cut julienne

1 (15 oz) can chickpeas, rinsed and drained

1 ear fresh corn kernels (or 1 c frozen corn, thawed)

1 can artichokes, drained, rinsed and quartered

1 (10 oz) bag peas, thawed

8 oz sliced fresh mushrooms

16 cherry tomatoes, halved

1 medium English cucumber, thinly sliced

8 radishes, sliced thinly

5 carrots, peeled and thinly sliced


  1. Combine all ingredients for dressing in a small bowl. Stir until thoroughly blended.
  2. Option 1: Toss all salad ingredients and dressing together and serve.
  3. Option 2: Plate individually, using 8 salad bowls. Evenly divide and arrange all ingredients.
  4. Serve with about 2 tablespoons of dressing per serving.


Per serving
Total calories 358
Fat 12 g
Cholesterol 57 mg
Protein 29 g
Carbohydrate 34 g (48%)
Fiber 9.5 g
Sodium 511 mg
Calcium 330

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Chopped Salad with Creamy Cucumber Dressing