JulieJ08
09-07-2008, 03:16 PM
I made this salad yesterday for a family gathering, and it went over very well and was very easy. It's from "The Best Light Recipe" (from Cook's Illustrated).
salad:
2 (15.5oz) cans chickpeas, drained and rinsed
1/2 sm red onion, minced
1/2 large cucumber, peeled & seeded, ~3/4c
1/4c fresh mint leaves, minced
1 oz feta, crumbled (~1/4c)
1T fresh parsley, minced
dressing:
3T fresh lemon juce
2T Kalamata olives, pitted and minced
1T Dijon mustard
1T extra-virgin olive oil
1 sm garlic clove, minced or pressed
S&P
Directions:
Toss all salad ingredients together in a large bowl.
Add dressing ingredients together in a small bowl and whisk to combine. (I just put them all in a small jar and shook).
Toss dressing with salad and season with S&P to taste (I added a bit of S&P to the dressing, and never added anymore. I mean, there's already canned beans, feta and olives in this).
"Can be refrigerated in an airtight container up to 3 days. Season with additional lemon juice, salt, pepper, and oil as needed before serving."
Note - I used a bit more onion and cucumber than called for (I always add more veggies), and added a container (1#, I think?) of grape tomatoes, sliced in half. Most just ate it as a side dish, but I put mine into a couple whole wheat pita halves as a sandwich. It was yum.
According to the recipe, it makes 6 servings, with each serving: 170 cal, 6g fat, 1g sat fat, 5mg chol, 22g carb, 8g protein, 6g fiber, 300mg sodium.
I'd estimate it made roughly 6+ cups (with the tomatoes), and in FitDay I got the following for an (estimated) 1c serving (not counting pita, but including the tomatoes):
(sodium should actually be less, because the beans are rinsed, but I left it as is)
Nutrition Facts
Amount Per Serving
Calories 210.7
Calories from Fat 50.0
Fat 5.5 g 9 %
Saturated Fat 1.5 g 7 %
Polyunsaturated Fat 1.0 g *
Monounsaturated Fat 2.5 g *
Cholesterol 5.6 mg 2 %
Sodium 488.0 mg 20 %
Potassium 484.0 mg 14 %
Carbohydrate 33.9 g 11 %
Dietary Fiber 7.0 g 28 %
Protein 8.1 g 16 %
Alcohol 0.0 g *
Vitamin A 8 %
Calcium 10 %
Vitamin D 0 %
Thiamin 9 %
Niacin 5 %
Vitamin B6 54 %
Phosphorus 23 %
Selenium 10 %
Vitamin C 34 %
Iron 14 %
Vitamin E 6 %
Riboflavin 11 %
Vitamin B12 4 %
Manganese 50 %
Copper 34 %
Magnesium 17 %
Zinc 22 %
salad:
2 (15.5oz) cans chickpeas, drained and rinsed
1/2 sm red onion, minced
1/2 large cucumber, peeled & seeded, ~3/4c
1/4c fresh mint leaves, minced
1 oz feta, crumbled (~1/4c)
1T fresh parsley, minced
dressing:
3T fresh lemon juce
2T Kalamata olives, pitted and minced
1T Dijon mustard
1T extra-virgin olive oil
1 sm garlic clove, minced or pressed
S&P
Directions:
Toss all salad ingredients together in a large bowl.
Add dressing ingredients together in a small bowl and whisk to combine. (I just put them all in a small jar and shook).
Toss dressing with salad and season with S&P to taste (I added a bit of S&P to the dressing, and never added anymore. I mean, there's already canned beans, feta and olives in this).
"Can be refrigerated in an airtight container up to 3 days. Season with additional lemon juice, salt, pepper, and oil as needed before serving."
Note - I used a bit more onion and cucumber than called for (I always add more veggies), and added a container (1#, I think?) of grape tomatoes, sliced in half. Most just ate it as a side dish, but I put mine into a couple whole wheat pita halves as a sandwich. It was yum.
According to the recipe, it makes 6 servings, with each serving: 170 cal, 6g fat, 1g sat fat, 5mg chol, 22g carb, 8g protein, 6g fiber, 300mg sodium.
I'd estimate it made roughly 6+ cups (with the tomatoes), and in FitDay I got the following for an (estimated) 1c serving (not counting pita, but including the tomatoes):
(sodium should actually be less, because the beans are rinsed, but I left it as is)
Nutrition Facts
Amount Per Serving
Calories 210.7
Calories from Fat 50.0
Fat 5.5 g 9 %
Saturated Fat 1.5 g 7 %
Polyunsaturated Fat 1.0 g *
Monounsaturated Fat 2.5 g *
Cholesterol 5.6 mg 2 %
Sodium 488.0 mg 20 %
Potassium 484.0 mg 14 %
Carbohydrate 33.9 g 11 %
Dietary Fiber 7.0 g 28 %
Protein 8.1 g 16 %
Alcohol 0.0 g *
Vitamin A 8 %
Calcium 10 %
Vitamin D 0 %
Thiamin 9 %
Niacin 5 %
Vitamin B6 54 %
Phosphorus 23 %
Selenium 10 %
Vitamin C 34 %
Iron 14 %
Vitamin E 6 %
Riboflavin 11 %
Vitamin B12 4 %
Manganese 50 %
Copper 34 %
Magnesium 17 %
Zinc 22 %