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A Great, Skinny Greek Salad

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Americans love Greek Salad… Look on the menu of most restaurants and you’ll find one.  They’re loaded with romaine lettuce, tomatoes, cucumbers, onions, feta and olives.  All good-for-you stuff.  The problem is most Greek salads are also loaded with fat and calories.  Restaurants pack on the cheese and toss in high-fat dressing.  This skinny salad has the same great taste sensations but much lighter.  I’m using fat-free feta and tossing the salad with a store bought light vinaigrette that I’ve doctored up a bit.  The skinny for 1 main course salad, 194 calories, 11 grams of fat and 5 Weight Watchers Points Plus. A half portion of California Pizza Kitchen’s Greek salad called “Mediterranean Salad” still has 555 calories and 28 grams of fat. Serve as a vegetarian first course salad or a main course salad for lunch or dinner.  Add grilled chicken to make it even more substantial.  This salad is crunchy, light and simply delicious!

Prep Time: 15 minutes


Ingredients For Salad:

1 bag romaine lettuce, about 6 cups

1 large cucumber, peeled and chopped, about 2½ cups

3 medium tomatoes, chopped, about 2½ cups or cherry tomatoes, chopped

1 medium red onion, chopped, about 1 cup

16 Kalamata olives, sliced in half

½ cup fat-free feta cheese, crumbled


Ingredients For Dressing:

¾ cup Cardini’s Light Caesar Vinaigrette, Girard’s Light Balsamic Vinaigrette or Paul Newman’s Light Balsamic Dressing

⅓ cup fat-free feta cheese

¾ teaspoon dried oregano leaves


Instructions

1. In a large bowl, add all salad ingredients except feta cheese.  Refrigerate until ready to serve.

2. In a small bowl, add dressing ingredients.  Whisk together to blend well.  Refrigerate until ready to toss.

3. To serve-toss dressing with salad.  Divide among 4 plates.  Top each with 2 tablespoons of feta cheese.  If you’re serving buffet style, add feta cheese to the salad before tossing.

Makes 4 main-course salads (about 3½ cups each serving)


Food Fact

Adding lettuce to a Greek salad is the American way to make it.  In Greece, however, an authentic Greek salad doesn’t contain lettuce at all.


Healthy Benefits

Cucumbers are over 90% water.  They contain a significant amount of vitamin C and potassium.

Tomatoes are extremely rich in antioxidants, especially lycopene, and vitamins A, C, and K.

Red onions contain a significant amount of vitamin C and some B6.


Shopping Tips

Most supermarkets sell fat-free feta cheese in containers.  Many display it in the gourmet cheese section or the cheese aisle. I found it at Trader Joe’s.

Kalamata olives can also be found in most supermarkets.  Trader Joe’s sells them too. Buy the kind packed in brine not oil.


Substitution Tip

Whether you choose to use Cardini’s Light Caesar Vinaigrette, Girard’s Light Balsamic Vinaigrette or Paul Newman’s Light Balsamic dressing, still add the oregano and feta cheese to the bottled dressing.  In addition, add 1 tablespoon of red wine vinegar.  Whisk all together. Adding these flavors to a store bought dressing, helps to create a more authentic Greek salad dressing taste.


Serving Tip

Serve this salad with warm or toasted whole wheat pita bread.

*If served as a side salad, the Skinny Facts and Weight Watchers Points can be cut in half.


Weight Watchers
(old points) 4 (for a main course portion)
Weight Watchers POINTS PLUS
5
(for a main course portion)

SKINNY FACTS: for 1 main course salad(about 3½ cups each serving) including dressing
194 calories, 11g fat, 9g protein, 17g carbs, 4g fiber, 975mg sodium, 11g sugar
FAT FACTS: for CPK’s Mediterranean Salad (half salad)
555 calories, 28g fat, 19g protein, 55g carbs, 8g fiber, 592mg sodium, 25g sugar

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5 Responses to “A Great, Skinny Greek Salad”

  1. Mary @ Delightful Bitefuls Says:

    This sounds wonderful! Although I do love to bake I try to eat healthy during the day :)

    Great blog; happy I found you!

    Mary xo
    Delightful Bitefuls

  2. Sing From Dominos India Says:

    This sounds absolutely Healthy…would love try something like this.

  3. Skinny Chopped Greek Salad | Easy Healthy Weight Watchers Friendly Recipes | Simple Nourished Living Says:

    [...] Skinny Greek Salad (Skinny Kitchen) [...]

  4. Gluten free menu plan: June 23-29 2013 | the gluten free chef Says:

    [...] Greek Salad w/ Grilled Chicken (omit cheese for dairy free) (Salad Recipe & Photo Courtesy SkinnyKitchen) [...]

  5. admin Says:

    Thanks so much for including my recipes, Scrambled Eggs Whites & Spinach and Skinny Greek Salad! You weekly menu looks yummy.
    Best of luck to you,
    Nancy

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