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 a low sodium recipe.
GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.
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
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.
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
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||ground black pepper|
|1 large||cucumber (peeled, seeded and diced)|
|1 medium||green bell pepper (seeded and julienned)|
|4 cups||romaine lettuce (chopped)|
|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.
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|
|Total Carbohydrates 17g||6%|
|Dietary Fiber 6g||23%|
|Vitamin A 135%||Vitamin C 148%|
|Calcium 16%||Iron 15%|
|Vitamin K 184 mcg||Potassium 736 mg|
|Magnesium 51 mg|