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Special Diet Information

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

Lactose
This recipe contains cheese and some of those who are lactose intolerant may be able to tolerate it.

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.

 

"He who spends time regretting the past loses the present and risks the future."
-Quevedo, Spanish poet

The refrigerator light goes on...

The rich feta combines with the olive oil to create a rich and savory dressing. This is about as great a side dish as you can get. It goes especially well with grilled fish or chicken.

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


 

Garbanzo and Feta Salad



Servings = 4 | Serving size =about 1 1/2 cups salad

Cooking Time = 30 Minutes

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

Chopping and mixing time does not include chilling time. This recipe makes great leftovers and keeps well in the refrigerator for 3-4 days.

1 small cucumber (seeded but not peeled)(cut into 1/2 inch dice)
2 15 ounce can no salt added garbanzo beans (drained and rinsed)
1/2 red bell pepper (diced)
1 large shallot (minced)
2 Tbsp capers
2 Tbsp caper liquid
2 ounces feta cheese (crumbled)
2 Tbsp fresh oregano (minced)
1/2 tsp dried marjoram
1 tsp lemon zest (minced)
2 Tbsp olive oil
1/4 tsp salt
fresh ground black pepper (to taste)

Put the beans in a mixing bowl with the cucumber, pepper, shallot, capers, caper liquid, feta cheese, oregano, marjoram, lemon zest, olive oil, salt and pepper. Fold together until well mixed. Chill.

Nutrition Facts

Serving size = about 1 1/2 cups salad

Servings = 4

.

Amount Per Serving

Calories 336 Calories from Fat 115
  % Daily Value
Total Fat 13g 20%
    Saturated Fat 3g 17%
    Monounsaturated Fat 4g  
    Trans Fat 0g  
Cholesterol 12mg 4%
Sodium 441mg 18%
Total Carbohydrates 43g 14%
    Dietary Fiber 11g 44%
    Sugars 10g  
Protein 14g  
Vitamin A 34% Vitamin C 99%
Calcium 16% Iron 26%
Vitamin K 28 mcg Potassium 625 mg
Magnesium 82 mg