• 12 cups torn romaine lettuce
  • 2 cups diced grilled chicken breast or roast turkey
  • 1 cup diced tomato
  • 1 cup diced avocado
  • 1 medium carrot, shredded with a potato peeler
  • 1/2 cup chopped red onion
  • 2 hard boiled eggs, chopped
  • 4 slices turkey bacon, cooked and crumbled
  • 3/4 cup shredded nonfat or reduced-fat Monterey Jack cheese
  • 1/4 cup chopped walnuts
  • 3/4 cup nonfat or light ranch or olive oil vinaigrette salad dressing


  1. Arrange a quarter of the salad greens over the bottoms of each of 4 plates. Top the lettuce on each plate with a quarter of the chicken or turkey and a quarter of the tomato, avocado, carrot, and onion.
  2. Sprinkle each salad with some of the egg, bacon, cheese, and walnuts. Serve immediately accompanied by the dressing.

Recipe Yield: Yield: 4 servings``Serving size: 1/4 of recipe

Nutritional Information Per Serving:

Calories: 413
Fat: 16 grams
Sodium: 838 milligrams
Cholesterol: 166 milligrams
Protein: 40 grams
Carbohydrates: 27 grams

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Diabetic Exchanges

4 Lean Meat, 4 Vegetable, 2 Fat

Book Title: The Complete Diabetes Prevention Plan