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Mediterranean Salad
  • Updated:Apr 1,2013

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Mediterranean Salad

Mediterranean Salad

Description

Greek

4 servings

About $1.89 per serving
 

½ head of lettuce (green leaf, red leaf or romaine) cut in half then crosswise into thin strips
½ cucumber, chopped (optional to seed or peel)
½ cup chopped tomatoes (any type)
1 15.5 oz can chickpeas (garbanzo beans), no salt added, drained and rinsed
½ red onion, finely sliced
½ cup crumbled fat-free or low-fat feta or shredded Parmesan
 2 tablespoons extra virgin olive oil
2 tablespoons red wine or cider vinegar
½ teaspoon garlic powder
½ teaspoon black pepper
  1. In a large bowl toss lettuce, cucumber, tomatoes, chickpeas, cheese and onion.
  2. In a small bowl whisk olive oil, vinegar, garlic powder and pepper.
  3. Pour dressing over salad mixture and toss.
Per serving:
Calories142
Total Fat5.0 g
Saturated Fat0.5 g
Trans Fat0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat3.5 g
Cholesterol 0 mg
Sodium229 mg
Carbohydrates17 g
Dietary Fiber4 g
Added Sugars0 g
Protein 8 g
Potassium294 mg
Calcium112 mg


Leftover ingredients?  Use them in these recipes!
Feta Cheese
Creamy Spinach Feta Dip
Zucchini Salad
Simple Persian Salad

Lettuce
Spicy Asian Salad Cups
Pico de Gallo Griled Chicken Salad

Cucumber
Salmon Bake with Creamy Cucumber Sauce
Blackened Fish with Strawberry Kiwi Salsa

Cider Vinegar
Meatloaf with Black-Eyed Peas
Slow Cooker BBQ Chicken or Pork
Pan-Fried Pork Chop with Mashed Sweet Potatoes
Slow Cooker Sauerbraten
Baked Cajun Catfish & Easy Collard Greens
Asian Cole Slaw
Tangy Asian Salad Dressing

Parmesan Cheese
Baked Chicken Strips with Microwave Green Beans
Pork Tenderloin & Spinach with Parmesan
Chunky Marinara with Pasta & Seared Chicken

Red Wine Vinegar
Red Wine Vinaigrette Dressing
Simple Oil & Vinegar Dressing
Gazpacho


Recipe copyright © 2012 American Heart Association. This recipe is brought to you by the American Heart Association’s Simple Cooking with Heart Program. For more simple, quick and affordable recipes, visit heart.org/simplecooking. 


 

 

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