Diabetic Cooking

Salads

Marinated Mediterranean salad

Preparation time: 30 minutes.
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Ingredients

  • 2 cans (15 ounces each) garbanzo beans, rinsed and drained
  • 1/2 large purple onion, chopped
  • 2 large cucumbers (about 9 inches each), peeled and chopped
  • 1 pint grape tomatoes, quartered
  • 1/2 cup pitted Greek olives, chopped
  • 2 tablespoons capers
  • 1/3 cup crumbled Feta cheese
  • 1/2 cup bottled reduced-fat Italian dressing
  • 1/2 small lemon, juiced
  • 2 cloves garlic, minced
  • 1/2 teaspoon garlic salt
  • 1/2 teaspoon coarse-ground pepper

Directions

Combine beans, onion, cucumber, tomatoes, olives, capers, and Feta in a large serving dish. Toss gently to combine. In a separate bowl, whisk together dressing, lemon juice, garlic, garlic salt, and pepper. Drizzle over bean mixture and toss gently to coat well. Cover and refrigerate at least 2 hours to allow flavors to blend.

Yield: 11 cups. Serving size: 1 cup.

Nutrition Facts Per Serving:
Calories: 116, Carbohydrates: 15 g, Protein: 5 g, Fat: 4 g, Saturated Fat: 1 g, Sodium: 550 mg, Fiber: 3 g

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


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