Tuesday, May 18, 2010

It's Greek to Me Greek Salad


By Chef Susan Irby,
Author of Substitute Yourself Skinny: Cut the Calories, Keep the Flavor with Hundreds of Simple Substitutions!


it's greek to me greek salad
CALORIE SAVINGS 263

Substitutions such as reduced-fat or nonfat feta cheese save on calories and fat; however, cutting back on the amount of extra-virgin olive oil in dressings is another key factor in keeping your recipes slimming.

½ head red leaf lettuce, washed, dried, and cut into 2-inch pieces
1 English cucumber, diced
2 large tomatoes, diced
¼ cup chopped red onion
¼ cup chopped red bell pepper
¼ cup chopped pitted kalamata olives
½ cup reduced-fat feta cheese crumbles
1 teaspoon chopped fresh oregano leaves
2 tablespoons extra-virgin olive oil
2 teaspoons fresh lemon juice
Sea salt to taste
Black pepper to taste

1. In a large mixing bowl, toss together the lettuce, cucumber, tomatoes, onion, bell pepper, olives, and cheese. Separately, in small bowl, whisk together the oregano, oil, lemon juice, salt, and pepper. Pour over the lettuce mixture and toss well to coat.

2. Serve on salad plates as an entrée or side dish.

SERVES 4
Serving size: ¾ cup
CALORIES PER SERVING
Original recipe: 440
SYS recipe: 177
NUTRITIONAL BREAKDOWN
Fat: 15g
Carbohydrates: 8g
Protein: 4g
Sodium: 469mg