August 20, 2010

Recipe: Greek Picnic Salad

Posted in Uncategorized at 5:53 PM by lanaholt

Yield: 10 servings (serving size: 1 cup)

•    2 cups uncooked brown rice
•    1 cup boiling water
•    3/4 cup sun-dried tomatoes, packed without oil
•    1½ 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
•    ¼ cup chopped pitted kalamata olives
•    1 teaspoon dried oregano (or 2 teaspoon fresh 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)

Cook rice according to package directions, omitting salt and fat. Cool to room temperature; set aside. Combine boiling water and sun-dried tomatoes in a bowl; let stand 30 minutes or until soft. Drain and cut into 1-inch pieces. Heat 1½ 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.

Nutritional Analysis (per serving)
Calories: 288 Fat: 9.5g (sat 2.6g, mono 3.6g, poly 1.7g) Protein: 10.3g Carbohydrate: 41.8g Fiber: 5g Cholesterol: 8mg Iron: 3.4mg Sodium: 713mg

Brought to you by Apex Fitness


Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s

%d bloggers like this: