Special Diet Information

Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.

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

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.


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

The refrigerator light goes on...

I like Greek Salad a lot and there is a recipe for it on the Dr. Gourmet Web site. I have become a fan of the chopped salad, however. Very similar ingredients but in smaller cuts, folded together as a complete dish. In this case I've added the white beans to provide some carbohydrates, and along with the cheese, veggies and great quality fats, this is a fantastic Summer meal.


Chopped Greek Salad

Servings: 2 | Serving size: about 3 cups of salad as an entree

Cooking Time: 30 Minutes

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

This recipe, once mixed together, does not keep well, but the ingredients could be prepared ahead and the salad tossed together at the last minute.

1 Tbsp red wine vinegar
2 Tbsp extra virgin olive oil
2 Tbsp fresh Italian parsley (minced)
1/2 tsp dried oregano
1/8 tsp ground black pepper
1 tsp honey
1 large cucumber (peeled, seeded and cubed)
1/2 small green bell pepper (seeded and diced)
1/2 small red bell pepper (seeded and diced)
4 cups romaine lettuce (chopped)
12 black olives (slivered)
12 cherry tomatoes (halved)
1 medium shallot (thinly sliced)
3 ounces feta cheese (crumbled)
1 1/2 cups no salt added canned cannellini or other white beans (drained and rinsed)
6 large leaves basil (chiffonade)

Whisk together vinegar, oil, parsley, oregano, 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, peppers, lettuce, olives, tomatoes, shallot, feta cheese, beans and basil.

Toss the salad when you are ready to dine, and serve.

Nutrition Facts

Serving size: about 3 cups salad

Servings: 2

Amount Per Serving

Calories 471 Calories from Fat 240
% Daily Value
Total Fat 27g 42%
    Saturated Fat 8g 34%
    Monounsaturated Fat 14g
    Trans Fat 0g
Cholesterol 38mg 12%
Sodium 727mg 32%
Total Carbohydrates 17g 6%
    Dietary Fiber 16g 49%
    Sugars 13g
Protein 16g
Vitamin A 154% Vitamin C 177%
Calcium 37% Iron 32%
Vitamin K 189 mcg Potassium 1180 mg
Magnesium 104 mg