• the217
• Food + Drink
• A healthy alternative: cobb salad

Salads are a healthy choice, except when they’re not. Salads do offer a few servings of vegetables and are generally a good source of fiber and vitamin C — that is, until creamy, high-fat dressing and handfuls of croutons are mixed into it. What was once the best choice on the menu can become the worst for you.

The classic Cobb salad has dressing, cheese, meats, eggs and bacon that can total 400 to 700 calories, and that may just be the appetizer. But don’t give up on the hearty taste of a Cobb salad. A common base for Cobb salad dressings is mayonnaise, which typically contains 12 grams of fat in just one tablespoon. The best trick to transform this salad is switching to a light dressing. Vinegar contains no fat and few calories. Red or white wine vinegar is standard for salad dressings. Balsamic vinegar is also a good option if you’re looking to add a little more flavor.

If you’re feeling adventurous, you can also make your salad right at home. Try a Chef’s salad with roasted turkey breast and reduced-fat Swiss cheese instead. According to EatingWell.com, it takes an easy 10 minutes to prepare this 180-calorie meal with only four grams of fat, 27 mg of cholesterol and a nutrition bonus of vitamin A, vitamin C and calcium. Make it even better by making your own salad dressing.

However, if you just can’t quite give up your favorite salad, cut down on the croutons. You will be saving yourself at least 120 calories for each cup of croutons!

Recipe: Eating Well Power Salad

Makes 2 servings, about 4 cups each
6 cups mixed salad greens
1 cup shredded carrots
2 tablespoons chopped red onion
1/4 cup dressing, such as Creamy Dill Ranch Dressing (recipe follows)
10 cherry tomatoes
4 slices roasted turkey breast, cut up (3 oz.)
2 slices reduced-fat Swiss cheese, cut up (2 oz.)
Toss greens, carrots, onion and dressing in a large bowl until coated. Divide between two plates. Arrange tomatoes, turkey and cheese on top of the salad.