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This classic Greek salad aka Horiatiki is the perfect example of healthy Mediterranean cuisine. It's one of the meals I make at least three times a week, usually as a side to fish and meat.
The key to success is to keep it simple and use the freshest low-carb ingredients. It's the ideal low-carb meal for this time of year as all the vegetables are in season. Greek salad is easy to make, delicious and one of the top 15 meals you should try when visiting Greece! :-)
Hands-on Overall
Serving size about 2 cups/ 300 g/ 10.6 oz
Nutritional values (per serving, about 2 cups/ 300 g/ 10.6 oz)
Net carbs8 grams
Protein9.3 grams
Fat27.8 grams
Calories324 kcal
Calories from carbs 10%, protein 12%, fat 78%
Total carbs11.3 gramsFiber3.3 gramsSugars7.3 gramsSaturated fat10.1 gramsSodium757 mg(33% RDA)Magnesium37 mg(9% RDA)Potassium454 mg(23% EMR)
Ingredients (makes 4 servings)
- 4-5 medium tomatoes (400 g/ 14.1 oz)
- 1 large cucumber (300 g/ 10.6 oz)
- 1 medium green pepper (120 g/ 4.2 oz)
- 1 small red onion (60 g/ 2.1 oz)
- 16 olives, ideally kalamata (48 g/ 1.7 oz)
- 4 tbsp capers or more olives (35 g/ 1.2 oz)
- 1 package feta cheese (200 g/ 7.1 oz)
- 1 tsp oregano, dried
- 4 tbsp extra virgin olive oil (60 ml/ 2 fl oz)
- Optionally: salt, pepper, fresh oregano for garnish
Instructions
- Wash and slice the tomatoes.
- Peel and slice the cucumber.
- Halve, deseed and slice the green pepper. Peel and slice the red onion.
- Place everything into a bowl and add the capers, olives, oregano ...
- Add feta and drizzle with extra virgin olive oil.
- Serve immediately and enjoy! This salad can be stored in the fridge for up to a day.
Ingredient nutritional breakdown (per serving, about 2 cups/ 300 g/ 10.6 oz)
| Net carbs | Protein | Fat | Calories |
|---|
| Tomatoes, fresh |
| 2.7 g | 0.9 g | 0.2 g | 18 kcal |
| Cucumber, fresh |
| 1.1 g | 0.4 g | 0.1 g | 9 kcal |
| Peppers, green bell, fresh |
| 0.9 g | 0.3 g | 0.1 g | 6 kcal |
| Onion, red, fresh |
| 1 g | 0.2 g | 0 g | 6 kcal |
| Kalamata olives |
| 0 g | 0.2 g | 3.1 g | 31 kcal |
| Capers, canned |
| 0.1 g | 0.2 g | 0.1 g | 2 kcal |
| Feta cheese |
| 2 g | 7.1 g | 10.6 g | 132 kcal |
| Oregano, dried |
| 0.1 g | 0 g | 0 g | 1 kcal |
| Olive oil, extra virgin |
| 0 g | 0 g | 13.5 g | 119 kcal |
| Total per serving, about 2 cups/ 300 g/ 10.6 oz |
| 8 g | 9.3 g | 27.8 g | 324 kcal |
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