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Special Diet Information

Coumadin® (Warfarin)
This recipe is NOT 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 NOT 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.

 

"A heart that loves is always young."
-Greek Proverb

The refrigerator light goes on...

This is a perfect side dish for picnics or alone as a light summer meal. Serve it alongside grilled fish or lamb. The nuttiness of the quinoa blends well with the vegetables, saltiness of the olives, capers and feta cheese. It is best to make this salad the day before so the flavors blend together.

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


 

Greek Quinoa Salad



Servings = 2 | Serving size =about 2 cups salad

Cooking Time = 30 Minutes

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

This recipe makes good leftovers. Cooking time does not include chilling time.

2 cups water
1/2 cup quinoa
1 small shallot (minced)
1 Tbsp olive oil
2 medium ribs celery (diced)
1/2 medium green bell pepper (diced)
4 ounces grape tomatoes (halved)
8 black olives (sliced)
1 Tbsp capers
1 Tbsp white wine vinegar
2 ounces feta cheese (finely diced or crumbled)
1/8 tsp salt
fresh ground black pepper (to taste)
2 Tbsp Italian parsley (chopped)

Place the water in a small sauce pan over high heat.

When the water boils add the quinoa. Reduce the heat to a high simmer. Cover the pan partially. Cook until the water is almost evaporated, stirring occasionally. When the quinoa is done, turn off the heat and cover.

After about 5 minutes, remove the quinoa to a large mixing bowl.

Add the minced shallot to the bowl, fold it together with the quinoa and place in the refrigerator.

When the quinoa is cool add the olive oil, celery, pepper, tomatoes, olives, capers, vinegar, feta cheese, salt, pepper and parsley.

Fold together until well blended. Chill well. The salad is best if it is chilled overnight before eating.

Nutrition Facts

Serving size = about 2 cups salad

Servings = 2

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Amount Per Serving

Calories 311 Calories from Fat 130
  % Daily Value
Total Fat 15g 24%
    Saturated Fat 3g 14%
    Monounsaturated Fat 8g  
    Trans Fat 0g  
Cholesterol 13mg 4%
Sodium 481mg 22%
Total Carbohydrates 36g 12%
    Dietary Fiber 7g 17%
    Sugars 6g  
Protein 9g  
Vitamin A 24% Vitamin C 64%
Calcium 12% Iron 21%
Vitamin K 85 mcg Potassium 604 mg
Magnesium 107 mg