1 head iceburg lettuce
1 head romaine lettuce
1 lb. plum (roma) tomatoes
6 oz. greek or black olives, sliced
4 oz. sliced radishes
4 oz. feta cheese
2 oz. anchovies (optional)
3 oz. olive oil
3 oz. fresh (preferred) lemon juice
1 teaspoon dried oregano
1 teaspoon black pepper
1 teaspoon salt
4 cloves garlic, minced
Wash and cut lettuce into 1 1/2″ pieces.
Slice tomatoes in quarters. Combine lettuce, tomatoes, olives, and radishes in large bowl. Mix dressing ingredients together and then toss with vegetables. Pour out into a shallow serving bowl. Crumble feta cheese over all, and arrange anchovy fillets on top (if desired).
(makes 4 servings)
4 1-inch (2.5 cm) thick slices of peasant-style bread
olive oil for brushing
1 large clove garlic, peeled and halved
4 plum tomatoes, halved and seeded
1/4 cup (12 g) chopped fresh oregano
Grill or toast bread; lightly brush one side of each piece with olive oil. Rub with garlic.
Using the large holes of a hand-held grater, grate each tomato atop a slice of bread. Top with oregano and serve.
Per serving: 94 calories (13% calories from fat), 3 g protein, 1 g total fat (0.2 g saturated fat), 18 g carbohydrates, 1 g dietary fiber, 3 g cholesterol, 194 mg potassium, 158 mg sodium
Diabetic exchanges: 1 carbohydrate (bread/starch)
Herbed Lamb Chops with Greek Couscous Salad – 18g Carbs, 3g Fiber
Lamb loin chops are a healthy alternative to the more popular
and more fatty lamb shoulder chops. The loin chops have quite
enough flavor to stand up to this herb-rich couscous.
Yield: 4 servings
Active Time: 25 minutes
Total Time: 30 minutes
Ease of preparation: Easy
1 cup water
1 Tbsp minced garlic
1 Tbsp finely chopped fresh parsley
1/4 tsp salt
2 1/2 lb lamb loin chops (about 8), trimmed of fat
2 tsp extra-virgin olive oil
1/2 cup whole-wheat couscous
2 medium tomatoes, chopped
1 medium cucumber, peeled and chopped
1/2 cup crumbled feta
3 Tbsp lemon juice
2 Tbsp finely chopped fresh dill
1. Put water on to boil in a medium saucepan.
2. Combine garlic, parsley and salt in a small bowl. Press the
garlic mixture into both sides of lamb chops. Heat oil in a
large nonstick skillet over medium-high heat. Add the lamb
chops and cook to desired doneness, 5 to 6 minutes per side
for medium. Keep warm.
3. Meanwhile, stir couscous into the boiling water. Return to
a boil, reduce heat to a low simmer, cover and cook for
2 minutes. Remove from the heat and let stand, covered, for
5 minutes; fluff with a fork. Transfer to a medium bowl. Add
tomatoes, cucumber, feta, lemon juice and dill. Stir to
combine. Serve the couscous with the lamb chops.
333 Calories, 14 g Fat (6g Sat, 5g Mono), 121mg Cholesterol,
18g Carbs, 3g Fiber, 36g Protein, 386mg Sodium
Nutrition bonus: Vitamin C (43% daily value), Iron (17% dv)
To make ahead:
The salad (Step 3) will keep, covered, in the refrigerator for 1 day.
Greek Frittata with Spinach Oregano &Feta Cheese-25g Carbs, 3g Fiber
Preparation time: 15 minutes
Cooking time: 20 minutes
3 tsp olive oil
2 cups spinach, washed, tough stems removed
Salt to taste
Freshly ground black pepper
4 large eggs
6 large egg whites
1 cup finely crumbled feta cheese
2 tsp fresh, chopped oregano
1/2 cup chopped onions
6 small potatoes, cooked and halved
1. Heat 2 teaspoons of olive oil in a skillet over medium-high
heat. Add the spinach and season with salt and pepper. Toss
quickly until leaves are barely wilted, about 30 seconds.
Remove from heat, drain and set aside.
2. Whisk the eggs, egg whites, cheese, oregano, salt and
pepper together until thoroughly combined.
3. In an 8″ or 10″ ovenproof, nonstick skillet, heat the
remaining teaspoon of olive oil over medium heat. Add the
onion and cook until soft and translucent, about 5 minutes.
4. Turn the heat to low, and add the spinach and halved
potatoes (cut side down).
5. Add the egg mixture (do not stir) and cook over low heat
until the eggs are set, about 15 to 20 minutes. Meanwhile,
preheat the broiler.
6. Place the skillet under the broiler for 30 to 45 seconds
to finish cooking the top of the frittata.
Serving Size: 1 slice
224 Calories, 8g Total Fat, 3g Saturated Fat, 12g Protein,
25g Total Carbs, 3g Dietary Fiber, 203mg Sodium,
34% Calories from Fat, 22% Calories from Protein,
45% Calories from Carbs