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Mediterranean Chopped Salad

Summer 2004, The EatingWell Diabetes Cookbook (2005)

Your rating: None Average: 4.4 (14 votes)

A summer staple, this flavorful salad is also good with grilled fish or chicken. Like all fresh tomato salads, it provides some fiber and a healthy dose of vitamin C.



READER'S COMMENT:
"So amazing! My family this for dinner tonight. The adults were full after two pieces of grilled tofu topped with one cup of the salsa. The kids ate it and said they liked it very much. This one is a keeper! "
Mediterranean Chopped Salad Recipe

Makes: 4 servings, 3/4 cup each

Active Time:

Total Time:

Ingredients

  • 2 medium tomatoes, seeded and diced
  • 1 cup diced seedless cucumber, (1/4 medium)
  • 1/4 cup chopped scallions
  • 1/4 cup coarsely chopped fresh parsley
  • 1/4 cup Kalamata olives, pitted and coarsely chopped
  • 2 tablespoons extra-virgin olive oil
  • 1 tablespoon white-wine vinegar
  • 1/4 teaspoon salt, or to taste
  • Freshly ground pepper, to taste

Preparation

  1. Combine tomatoes, cucumber, scallions, parsley, olives, oil, vinegar, salt and pepper in a medium bowl; toss gently to mix. Serve within 1 hour.

Nutrition

Per serving: 113 calories; 10 g fat (1 g sat, 8 g mono); 0 mg cholesterol; 5 g carbohydrates; 0 g added sugars; 1 g protein; 1 g fiber; 328 mg sodium; 215 mg potassium.

Nutrition Bonus: Vitamin C (40% daily value), Vitamin A (15% dv).

Exchanges: 1 vegetable, 2 fat (mono)


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