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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 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 that sups upon salad, goes not to bed fasting."
-Thomas Fuller, English clergyman

The refrigerator light goes on...

This salad proves why the Mediterranean diet is so good for you. Paired with some bread and a bit of good quality olive oil for dipping, it is the perfect meal low in calories, with good quality fats, high in vitamins and so satisfying.

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 Salad



Servings = 2 | Serving size =about 3 cups salad

Cooking Time = 30 Minutes

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

This does not keep well.

Serve with one 2 ounce pita bread or gluten-free roll and 1/2 ounce semi-soft goat cheese.

2 Tbsp red wine vinegar
1 Tbsp extra virgin olive oil
2 Tbsp flat leaf parsley (minced)
1/2 tsp dried oregano
1/8 tsp salt
1/8 tsp ground black pepper
1 tsp honey
1 large cucumber (peeled, seeded and diced)
1 medium green bell pepper (seeded and julienned)
4 cups romaine lettuce (chopped)
12 black olives
2 plum or roma tomatoes (quartered)
1/4 small red onion (cut into rings)
1 ounce feta cheese (crumbled)

Whisk together vinegar, oil, parsley, oregano, salt, pepper and honey in a medium sized mixing bowl. Place the bowl in the refrigerator to chill while preparing the vegetables.

When the dressing is chilled, whisk and add the cucumber and bell pepper and toss. Return to the refrigerator.

After the lettuce is chopped, divide it between two plates and place the olives to one side of the plate. Place the tomatoes on the other side and the onions slices on the bottom, forming a triangle between the three.

Arrange the cucumbers and peppers on one side of the plate. Pour the remaining dressing over the salads dividing equally.

Crumble the feta cheese over the top and serve.

Nutrition Facts

Serving size = about 3 cups salad

Servings = 2

.

Amount Per Serving

Calories 194 Calories from Fat 109
  % Daily Value
Total Fat 13g 19%
    Saturated Fat 3g 17%
    Monounsaturated Fat 7g  
    Trans Fat 0g  
Cholesterol 13mg 4%
Sodium 486mg 20%
Total Carbohydrates 17g 6%
    Dietary Fiber 6g 23%
    Sugars 10g  
Protein 5g  
Vitamin A 135% Vitamin C 148%
Calcium 16% Iron 15%
Vitamin K 184 mcg Potassium 736 mg
Magnesium 51 mg