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.
"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.
Chiffonade
In French this means "made of rags," so slicing a food into very thin strips is known as a chiffonade. Lining up the leaves of spinach and slicing across yielding long thin strips is a chiffonade. This is also done with herbs, such as basil or mint, by stacking the leaves, rolling them up in a tube and cutting across the roll into ribbons.
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 | |