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Mediterranean Chopped Salad

:  Summer 2004, The EatingWell Diabetes Cookbook (2005)

Your rating: None Average: 4.8 (12 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:

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

  • 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

Try this recipe with:

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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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Recipe Categories

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
4
Preparation/ Technique
No-cook
Meal/Course
Dinner

Season
Summer
Fall
Style/Theme
Quick (total 30 min. or less)
Vegan
Vegetarian
Type of Dish
Salad, side/appetizer
Ethnic/Regional
Mediterranean
Publication
The EatingWell Diabetes Cookbook (2005)
Summer 2004
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