Diabetic Cooking

Salads

Greek salad

Preparation time: 20 minutes.
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Ingredients

  • 2 large tomatoes, thickly sliced
  • 1 medium cucumber (about 7 inches long), thinly sliced
  • 1 small onion, thinly sliced and separated into rings
  • 1/3 cup Kalamata olives
  • 2 teaspoons capers
  • 1/4 cup chopped parsley
  • 1/4 cup crumbled reduced-fat Feta cheese
  • Dressing:
  • 1 clove garlic, crushed (or 1 teaspoon bottled garlic)
  • 1/4 teaspoon black pepper
  • 1/2 cup fresh-squeezed lemon juice
  • 3 tablespoons extra virgin olive oil

Directions

Combine tomato slices, cucumber slices, and onion rings on a large platter or in a large bowl. Top with olives, capers, parsley, and crumbled Feta.

Place garlic, pepper, and lemon juice in a food processor or blender and pulse 4 times. With the food processor or blender running (hold lid partially over top of blender to keep ingredients from splashing out), carefully pour oil in a slow, steady stream, processing until smooth. Pour dressing over salad and serve (if salad is in a bowl, toss gently to coat).

Yield: 6 servings. Serving size: 1/6 of salad.

Nutrition Facts Per Serving:
Calories: 130, Carbohydrates: 8 g, Protein: 2 g, Fat: 10 g, Saturated Fat: 2 g, Sodium: 220 mg, Fiber: 2 g

Exchanges per serving: 2 nonstarchy vegetable, 2 fat. Carbohydrate choices: 1/2.


This recipe was developed by Tami Ross, a Diabetes Nutrition Specialist and Certified Diabetes Educator in Lexington, Kentucky.