Greek Salad

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A Tomato, Cucumber, Onion, and Olive Salad with Feta Cheese.

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Ingredients

??? tomatoes, deseeded and diced ???
??? cucumbers, medium size, sliced ???
??? Spanish onions, coarsely chopped ???
??? black olives ???
??? feta cheese, diced ???
??? extra virgin olive oil ???
??? lemon juice, freshly squeezed ???
??? dried oregano ???
??? salt [optional] ???
??? ground pepper to taste [optional] ???

Method

  1. In a small bowl, soak the coarsely chopped onion in water with few drops of lemon juice about 20 min while preparing the rest of the salad.
  2. Dice the tomato(es) discarding the seeds. Put them in a salad bowl.
  3. Prepare the cucumber(s): Sprinkle with salt and let drain about 20 min. Add the sliced cucumber(s) to the salad bowl along with onion, olives and diced feta cheese.
  4. In a small bowl, whisk together the oil, lemon juice, salt and pepper until the vinaigrette is emulsified. Adjust the seasoning. Pour the vinaigrette into the salad bowl then toss well. Sprinkle some oregano on top then serve.

Nutrition Facts Table

per 1 serving (320 g)

Amount

% Daily Value

Calories

250

Fat

20 g

31 %

Saturated 6.5 g
+ Trans 0 g

32 %

Cholesterol

30 mg

Sodium

560 mg

23 %

Carbohydrate

14 g

5 %

Fibre

3 g

14 %

Sugars

8 g

Net Carbs

11 g

Protein

7 g

Vitamin A

41 %

Vitamin C

34 %

Calcium

19 %

Iron

14 %
More info

Claims

This recipe is :
Diet-related health claims  :
Bone-healthy
Free  :
Added Sugar
Excellent source of  :
Vitamin A, Vitamin B12, Vitamin E, Vitamin K
Good source of  :
Calcium, Folacin, Potassium, Vitamin B2, Vitamin B6, Vitamin C, Zinc
Source of  :
Copper, Fibre, Iron, Magnesium, Manganese, Niacin, Pantothenic Acid, Phosphorus, Selenium, Vitamin B1
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Fruits 0
Vegetables 1 ½
Meat and Alternatives ½
Fats 4
More info
Check out our Meal Plans for Type 2 Diabetes

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My Notes

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This space is reserved for your personal notes on the recipe. These notes are private and will only be visible to you. Here's an example of what these notes could say for a given recipe:

  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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