Greek Salad - 9g Carbs, 3g Fiber
{Suggestion: Since the Feta and Olives add to the overall salt consider
leaving the salt out from the dressing. If this is still too much salt
for your diet needs... then substitute where you can or just do not use
this recipe. Take care, Gloria}
From: Mayo Clinic
Healthy carb = whole fruits & vegetables, at least 50% whole grains
and no more than 1 tsp of sugar per serving
Dietitian's tip: Although spinach is a good source of iron and calcium,
the oxalic acid in this vegetable prevents their absorption. Vitamin C
can help reverse this. Eating this salad along with vitamin C-containing
juice or fruit, such as oranges, can help improve absorption.
By Mayo Clinic staff
Serves: 8
--> For the vinaigrette
1 Tbsp red wine vinegar
1 Tbsp fresh lemon juice
2 tsp chopped fresh oregano OR 3/4 tsp dried oregano
1/2 tsp salt
1/4 tsp freshly ground black pepper
2 1/2 Tbsp extra-virgin olive oil
1 large eggplant, about 1 1/2 lb, trimmed and cut into 1/2-inch cubes
1 lb spinach, stemmed and torn into bite-sized pieces
1 English (hothouse) cucumber, peeled, seeded and diced
1 tomato, seeded and diced
1/2 red onion, diced
2 Tbsp pitted, chopped black Greek olives
2 Tbsp crumbled feta cheese
Position a rack in the lower third of the oven and preheat to
450 F (230 C). Lightly coat a baking sheet with olive oil cooking
spray.
To make the vinaigrette, whisk together the vinegar, lemon juice,
oregano, salt and pepper in a small bowl. While whisking, slowly
add the olive oil in a thin stream until emulsified. Set aside.
Spread the eggplant cubes in a single layer on the prepared baking
sheet. Spray the eggplant with olive oil cooking spray. Roast for
10 minutes. Turn the cubes and roast until softened and lightly
golden, 8 to 10 minutes longer. Set aside and let cool completely.
In a large bowl, combine the spinach, cucumber, tomato, onion and
cooled eggplant. Pour the vinaigrette over the salad and toss gently
to mix well and coat evenly. Divide the salad among individual plates.
Sprinkle with the olives and feta. Serve immediately.
Serves: 8
Nutrition per Serving:
88 Calories, 5g Total Fat, 1g Saturated Fat, 3g Monounsaturated fat,
3g Protein, 2mg Cholesterol, 245mg Sodium, 9g Carbs, 3g Fiber
Mayo Clinic Healthy Weight Pyramid Servings:
2 Vegetables, 1 Fats
Diabetes Meal Plan Exchanges:
2 Non-starchy vegetables, 1 Fats
Dash Eating Plan Servings:
2 Vegetables, 1 Fats and oils
