Health

Greek-Style Picnic Salad

Greek-Style Picnic Salad Becky Luigart-Stayner

Ingredients

  • 2 cups uncooked white rice
  • 1 cup boiling water
  • 3/4 cup sun-dried tomatoes, packed without oil
  • 1 1/2 tablespoons olive oil, divided
  • 8 cups bagged prewashed spinach (about 8 ounces)
  • 2 garlic cloves, minced
  • 2 cups (8 ounces) reduced-fat feta cheese, crumbled
  • 1/4 cup chopped pitted kalamata olives
  • 1 teaspoon dried oregano
  • 1/2 teaspoon salt
  • 1/2 teaspoon freshly ground black pepper
  • 1 (15 1/2-ounce) can chickpeas (garbanzo beans), rinsed and drained
  • 3 tablespoons pine nuts, toasted
  • 10 lemon wedges (optional)

Preparation


  1. Cook rice according to package directions, omitting salt and fat. Cool to room temperature; set aside.

  2. Combine boiling water and sun-dried tomatoes in a bowl; let stand 30 minutes or until soft. Drain and cut into 1-inch pieces.

  3. Heat 1 1/2 teaspoons oil in a large skillet over medium-high heat. Add spinach and garlic; sauté 3 minutes or until spinach wilts. Combine rice, tomatoes, spinach mixture, cheese, and next 5 ingredients (through chickpeas). Drizzle with remaining 1 tablespoon oil; toss gently to coat. Sprinkle with nuts; serve with lemon wedges, if desired.



    For authentic Greek flavor, substitute two teaspoons chopped fresh oregano for dried. The combination of beans, like garbanzo beans, and rice, preferably whole grain rice, is a complete source of protein and fiber. Protein is crucial for muscle repair, but it does not actually build muscle.
  • Yield: 10 servings (serving size: 1 cup)

Nutritional Information

Calories per serving: 288
Caloriesfromfat per serving: 30%
Fat per serving: 9.5g
Saturated fat per serving: 2.6g
Monounsaturated fat per serving: 3.6g
Polyunsaturated fat per serving: 1.7g
Protein per serving: 10.3g
Carbohydrate per serving: 41.8g
Fiber per serving: 4g
Cholesterol per serving: 8mg
Iron per serving: 3.4mg
Sodium per serving: 713mg
Calcium per serving: 110mg