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Islander Salad (Insalata isolana)

:  May/June 1993

Your rating: None Average: 3.7 (3 votes)

Here, crisp lettuce is tossed with ripe tomatoes, potatoes, capers, basil and olives. Tomato juice is the secret ingredient in the dressing.


READER'S COMMENT:
"I served this salad in 1993 (this is 2010), and the simple salad and dressing is STILL my favorite. It is low-salt, low-calories, but MAXIMUM interest, with potatoes, olives, capers, basil, and a dressing that is all flavor, not oily or...
Islander Salad (Insalata isolana) Recipe

Makes: 6 servings

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low carbohydrate | Low cholesterol | Low saturated fat | Low sodium | Heart healthy | Healthy weight | Gluten free |

View Our Nutrition Guidelines »

Ingredients

  • 1 small red onion, thinly sliced
  • 1 head crisp lettuce, such as romaine or iceberg, washed and torn into bite-sized pieces (10 cups)
  • 1 large ripe tomato, cored and cut into wedges
  • 2 small new potatoes, cooked and cubed
  • 1 tablespoon chopped fresh basil
  • 1 tablespoon drained capers, rinsed and chopped
  • 6 black olives, preferably Sicilian, pitted and chopped
  • 1/2 cup crumbled ricotta salata, (see Note) or feta cheese (2 ounces)
  • 2 tablespoons tomato juice
  • 1 tablespoon extra-virgin olive oil
  • 1 tablespoon red-wine vinegar
  • Salt & freshly ground pepper, to taste

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Preparation

  1. Cover onions with very cold water in a small bowl and let soak for 10 minutes. Drain the onions and place them in a salad bowl, along with lettuce, tomatoes, potatoes, basil, capers, olives and cheese.
  2. Whisk together tomato juice, oil and vinegar in a small bowl. Season with salt and pepper. Pour over the salad and toss.

Tips & Notes

  • Note: Ricotta salata, a firm, salted ricotta, can be found at well-stocked cheese shops and Italian markets.

Nutrition

Per serving: 108 calories; 5 g fat ( 1 g sat , 2 g mono ); 6 mg cholesterol; 12 g carbohydrates; 0 g added sugars; 5 g protein; 3 g fiber; 159 mg sodium; 498 mg potassium.

Nutrition Bonus: Vitamin A (116% daily value), Vitamin C (52% dv), Folate (36% dv).

Carbohydrate Servings: 1

Exchanges: 1/2 starch, 1 vegetable, 1 fat


More From EatingWell

Recipe Categories

Type of Dish
Salad, side/appetizer
Ethnic/Regional
Mediterranean
Health & Diet Considerations
Diabetes appropriate
Low calorie
Low carbohydrate
Low cholesterol
Low saturated fat
Low sodium
Heart healthy
Healthy weight
Gluten free
Ease of Preparation
Easy
Total Time
30 minutes or less
Servings
6
Main Ingredient
Vegetarian, other
Meal/Course
Lunch
Dinner

Season
Spring
Summer
Fall
Winter
Style/Theme
Entertaining, casual
Quick (total 30 min. or less)
Vegetarian
Publication
May/June 1993
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