Low-fat Tossed Greek Salad

Low-fat Tossed Greek Salad Recipe - Healthy and Delicious

Region / culture: Greece | Preparation time: 15 minutes | Cooking time: 0 minutes | Servings: 4

Introduction

This Low-fat Tossed Greek Salad is a refreshing and flavorful dish that is perfect for a light lunch or as a side dish for dinner. The combination of fresh vegetables, tangy feta cheese, and zesty lemon dressing creates a delicious and healthy salad that is sure to please your taste buds.

History

Greek salad, also known as horiatiki salad, is a traditional Greek dish that typically consists of tomatoes, cucumbers, onions, olives, and feta cheese, all drizzled with olive oil and sprinkled with oregano. This version of the Greek salad has been modified to be low-fat by using a lighter dressing and reducing the amount of cheese.

Ingredients

Salad

2 cups romaine lettuce, torn
2 medium tomatoes, cut in wedges
1 medium cucumber, peeled, halved and sliced
0.5 medium green pepper, thinly sliced
0.5 medium red onion, cut into rings
0.5 cup ripe olives, sliced
0.5 cup crumbled feta cheese

Lemon dressing

0.25 cup olive oil or canola oil
2 tbsp lemon juice
2 tsp dijon mustard
2 cloves garlic, minced
0.5 tsp sugar
0.5 tsp dried oregano
0.5 tsp salt
0.25 tsp dried thyme
0.13 tsp pepper

How to prepare

In a salad bowl, combine the first seven ingredients.
In a jar with a tight-fitting lid, combine the dressing ingredients and shake well.
Pour the dressing over the salad and toss to coat.
Serve immediately.

Variations

Add grilled chicken or shrimp for extra protein.
Substitute the feta cheese with goat cheese for a different flavor.
Add some chopped fresh herbs such as parsley or mint for a burst of freshness.

Cooking Tips & Tricks

Be sure to use ripe, juicy tomatoes for the best flavor.

- Make sure to toss the salad well to evenly distribute the dressing.

- You can customize this salad by adding additional ingredients such as grilled chicken or shrimp.

Serving Suggestions

This salad can be served as a light lunch or as a side dish for dinner. It pairs well with grilled chicken or fish.

Cooking Techniques

Be sure to toss the salad well to evenly distribute the dressing.

- You can also marinate the vegetables in the dressing for a few hours before serving for extra flavor.

Ingredient Substitutions

You can use any type of lettuce in place of romaine.

- Substitute the canola oil with olive oil for a different flavor.

Make Ahead Tips

You can prepare the salad and dressing ahead of time and store them separately in the refrigerator. Toss the salad with the dressing just before serving.

Presentation Ideas

Serve the salad in a large bowl or on individual plates. Garnish with fresh herbs or additional olives for a decorative touch.

Pairing Recommendations

This salad pairs well with grilled meats, seafood, or vegetarian dishes. It also goes well with a glass of crisp white wine or a refreshing iced tea.

Storage and Reheating Instructions

Store any leftover salad in an airtight container in the refrigerator for up to 2 days. Do not freeze. Serve cold.

Nutrition Information

Calories per serving

Calories: 220

Carbohydrates

Total Carbohydrates: 12g

Dietary Fiber: 4g

Sugars: 5g

Fats

Total Fat: 18g

Saturated Fat: 4g

Trans Fat: 0g

Proteins

Protein: 6g

Vitamins and minerals

Vitamin A: 80%

Vitamin C: 60%

Calcium: 15%

Iron: 10%

Alergens

Contains: Dairy (feta cheese)

Summary

This Low-fat Tossed Greek Salad is a nutritious and delicious dish that is low in calories and high in vitamins and minerals. It is a great option for those looking to eat a healthy and balanced diet.

Summary

This Low-fat Tossed Greek Salad is a healthy and delicious dish that is perfect for a light meal or as a side dish. Packed with fresh vegetables, tangy feta cheese, and a zesty lemon dressing, this salad is sure to become a favorite in your recipe rotation. Enjoy!

How did I get this recipe?

I vividly recall the moment I first laid eyes on this recipe for Low-fat Tossed Greek Salad. It was a warm summer day, and I was visiting my dear friend Maria in her quaint little village in Greece. Maria was known for her delicious and healthy dishes, and I always looked forward to learning new recipes from her.

On this particular day, Maria invited me to join her in the kitchen as she prepared lunch. She started by chopping up fresh tomatoes, cucumbers, red onions, and bell peppers. The vibrant colors of the vegetables filled the air with a sweet aroma that made my mouth water.

As Maria tossed the vegetables together in a large bowl, she explained to me the importance of using fresh ingredients in Greek cuisine. She told me that the key to making a delicious Greek salad was to let the flavors of the vegetables shine through, without drowning them in heavy dressings or oils.

Maria then showed me how to make the dressing for the salad. She combined olive oil, red wine vinegar, lemon juice, garlic, oregano, salt, and pepper in a small bowl, and whisked it all together until it was well combined. The tangy aroma of the dressing made my taste buds tingle with anticipation.

After tossing the vegetables with the dressing, Maria added some crumbled feta cheese and a handful of Kalamata olives to the salad. She gently mixed everything together, making sure that each bite would be bursting with flavor.

As we sat down to enjoy our meal, Maria told me the story behind this recipe. She explained that she had learned to make this Low-fat Tossed Greek Salad from her own grandmother, who had passed down the recipe through generations. Maria had put her own twist on the traditional dish by using low-fat ingredients and cutting back on the amount of oil used in the dressing.

I was amazed by how simple yet delicious this salad was. The fresh vegetables, tangy dressing, and salty feta cheese all worked together harmoniously to create a dish that was light, refreshing, and satisfying. I knew right then and there that I had to learn how to make this recipe for myself.

When I returned home from my trip to Greece, I immediately set to work recreating Maria's Low-fat Tossed Greek Salad in my own kitchen. I carefully followed her instructions, using the freshest ingredients I could find and paying close attention to the ratios of the dressing.

After a few tries, I finally nailed the recipe. The flavors were just as vibrant and delicious as I remembered, and I couldn't wait to share this dish with my family and friends.

Over the years, I have made Maria's Low-fat Tossed Greek Salad countless times. It has become a staple dish in my household, loved by all who try it. I always think back to that sunny day in Greece when I first learned how to make this recipe, and I am grateful to Maria for passing down her culinary wisdom to me.

As I sit down to enjoy a bowl of this delicious salad, I am reminded of the power of food to bring people together, to create memories, and to nourish both body and soul. The simple act of preparing a meal can be a form of love and connection, and I am grateful for the joy that cooking has brought into my life. And to think, it all started with a simple recipe for Low-fat Tossed Greek Salad.