Tomato, Mozzarella and Arugula Salad

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There’s nothing more satisfying than a delicious salad using fresh ingredients without the guilt of consuming excess calories. The Mediterranean flavors of southern Italy are known for their fresh, simple, and healthy ingredients. Enjoy what the Italians eat at their own tables, right in your own kitchen. With this very simple recipe, you can enjoy a little piece of Italy in your own home.

Did you know that the Mediterranean diet pattern has been recently recognized by UNESCO as an Intangible Cultural Heritage of Greece, Spain, Portugal, Croatia, Morocco, Cyprus & Italy? This diet stands out because of its high consumption of olive oil, legumes, vegetables, fruits, unrefined cereals and fish, moderate consumption of dairy products and wine, and low consumption of meat.

Tomato, Mozzarella and Arugula Salad

This fresh salad with its Italian flavors is simple and full of healthy ingredients.
Prep Time15 mins
Total Time15 mins
Course: Dinner, Lunch, Salad
Cuisine: Italian
Keyword: Gluten-Free, Keto, Low-Carb, Quick and Easy
Servings: 6 people
Calories: 169kcal


  • 4 anchovy fillets
  • 2 tablespoons extra virgin olive oil
  • 1/2 teaspoon lemon juice freshly squeezed
  • 7 ounces mozzarella
  • 8 ounces tomatoes halved or quartered depending on size
  • 2 cups arugula
  • kosher or sea salt to taste


  • In a bowl, mix the anchovies, extra virgin olive oil and lemon juice with an immersion blender then set aside.
  • On the serving plate, distribute the arugula, mozzarella, and tomatoes.
  • Sprinkle with salt.
  • Dress the salad with the anchovy dressing when ready to serve.


Serving: 0.75cup | Calories: 169kcal | Carbohydrates: 3g | Protein: 14g | Fat: 11g | Saturated Fat: 5g | Cholesterol: 30mg | Sodium: 110mg | Fiber: 1g | Sugar: 2g
SmartPoints (Freestyle): 5

If you like this recipe, you might also like:

Mediterranean Quinoa Salad With Seasonal Vegetables
Spinach and Roasted Vegetable Salad With Cornbread Croutons and Maple Vinaigrette
Raw Kale Salad With Raspberry Vinaigrette

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