MENU

Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

"I'm Greek. My body produces feta cheese."
-Zach Galifanakis, Actor

The refrigerator light goes on...

These are some of my favorite flavors and making the salad is so easy but really delicious. You can use a regular tomato but cherry or grape tomatoes (about 5 cherry or 10 grape) will bring a lot of fresh tomato flavor whatever time of year.

There are a lot of other variations - green olives, adding a couple of minced pepperoncini peppers, a couple of teaspoons of toasted pine nuts or slivered almonds, for example.

Feta Cheese

Greek feta is traditionally a goat's milk or sheep's milk cheese. Much of the mass marketed cheese available today is, however, cow's milk cheese. True feta is a lovely rich crumbly cheese and is usually lower in fat than other cheeses, having about 6 grams per ounce.

Feta is a "brined" cheese, meaning that it is cured in a salt water and is, as a result, very salty. An ounce of tangy feta usually has over 300 mg of sodium per ounce (compared to a Swiss or cheddar with between 100 and 200 mg of sodium per ounce).

Like Parmigiano-Reggiano, however, there's a lot of bang for your buck. Used carefully, feta can really make a dish. And of course it wouldn't be Greek Salad without feta.

1 ounce feta cheese = 75 calories, 6g fat, 4g sat fat, 1g mono fat, 4g protein, 1g carbohydrates, 316mg sodium, 25mg cholesterol


 

Seared Tuna with Tomato and Feta Salad



Servings = 2 | Serving size =4 ounces tuna with salad

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8.

Leftover tuna may be served cold with the salad or would make a great sandwich (with the salad).

Serve with Mashed Yams or Easy Couscous or Plain Baked Potato or Baked Yam with Sour Cream or Mujadara

1 small tomato (coarsely chopped)
2 large black olives (finely chopped)
2 tsp capers (with 1 tsp caper liquid)
1 tsp extra virgin olive oil
1/2 ounce feta cheese (crumbled finely)
4 large basil leaves (chiffonade)
1/4 tsp dried marjoram
1/8 tsp salt
2 tsp olive oil
2 4 ounce tuna steaks

Seared Tuna with Tomato and Feta Salad recipe from Dr. Gourmet
Place the tomato, olives, capers, 1 teaspoon extra virgin olive oil, feta cheese, basil and marjoram in a small bowl.

Toss well and then chill.

When ready to serve place a medium skillet over high heat.

Add 2 teaspoons olive oil to the pan and then the tuna.

Sear for about 4 to 5 minutes and turn.

Cook for another 4 minutes and serve topped with the tomato and feta salad.

Nutrition Facts

Serving size = 4 ounces tuna with salad

Servings = 2

.

Amount Per Serving

Calories 217 Calories from Fat 90
  % Daily Value
Total Fat 10g 14%
    Saturated Fat 2g 8%
    Monounsaturated Fat 5g  
    Trans Fat 0g  
Cholesterol 59mg 18%
Sodium 349mg 13%
Total Carbohydrates 2g <1%
    Dietary Fiber 1g 2%
    Sugars 2g  
Protein 29g  
Vitamin A 17% Vitamin C 14%
Calcium 4% Iron 5%
Vitamin K 29 mcg Potassium 658 mg
Magnesium 67 mg