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Photo: Becky Luigart-Stayner; Styling: Melanie J. Clarke Photo by: Photo: Becky Luigart-Stayner; Styling: Melanie J. Clarke

Fresh Mediterranean Salad

Category winner: Sides & Salads.

"The key to enjoying food is to slow down, take a sip of wine, linger. As an artist, I think presentation is just as important as taste. I like to take the time to plate things nicely—if the salad looks beautiful, it just tastes better." —Michele Zanta, Plantation, Fla.

This easy Mediterranean salad goes well with fish, chicken, or beef and can be made ahead of time.

Cooking Light JANUARY 2010

  • Yield: 10 servings (serving size: 1 cup)

Ingredients

  • Vinaigrette:
  • 3 tablespoons red wine vinegar
  • 2 tablespoons water
  • 1 teaspoon dried oregano
  • 1 teaspoon freshly ground black pepper
  • 1 teaspoon Dijon mustard
  • 1/2 teaspoon kosher salt
  • 2 garlic cloves, chopped
  • 3 tablespoons extra-virgin olive oil
  • Salad:
  • 2 cups sliced fennel bulb (about 1 medium)
  • 1 1/2 cups thinly sliced red onion
  • 1 cup pitted ripe olives, halved
  • 3/4 cup chopped fresh flat-leaf parsley
  • 1/2 cup (2 ounces) crumbled feta cheese
  • 1 (15.5-ounce) can cannellini beans, rinsed and drained
  • 6 plum tomatoes, quartered
  • 2 tablespoons sunflower seeds

Preparation

1. To prepare vinaigrette, combine first 7 ingredients in a small bowl. Gradually add oil, stirring with a whisk until blended.

2. To prepare salad, combine fennel and the next 6 ingredients (through tomatoes) in a large bowl. Drizzle vinaigrette over salad, tossing until well combined. Sprinkle with sunflower seeds. Cover and chill at least 1 hour.

Note:

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.

Nutritional Information

Amount per serving
  • Calories: 119
  • Fat: 8.1g
  • Saturated fat: 1.8g
  • Monounsaturated fat: 4.5g
  • Polyunsaturated fat: 1.5g
  • Protein: 3.2g
  • Carbohydrate: 10g
  • Fiber: 3.1g
  • Cholesterol: 5mg
  • Iron: 1.7mg
  • Sodium: 346mg
  • Calcium: 74mg
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Fresh Mediterranean Salad recipe

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