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Greek salad
This salad of feta cheese, olives, lettuce, cucumber and tomato is just wonderful on a summer's day with a glass of Retsina.
What you need
- 1 iceberg lettuce, finely shredded
- 1 medium onion, peeled and sliced into rings
- 6 plum tomatoes, quartered
- 1/2 cucumber, sliced into matchsticks
- 50 g pitted black olives
- 350 g feta cheese, cubed
- 6 tsp chopped fresh mint
- 6 tsp chopped fresh coriander
- For the dressing
- 60 ml extra virgin olive oil
- 6 tsp freshly squeezed lemon juice
- seasoning
Method
Shred the lettuce and place on a large serving plate.
Toss together the remaining ingredients. Arrange over the lettuce.
Place the dressing ingredients in a screw-top jar. Shake vigorously to combine.
Drizzle over the dressing just before serving.
Serving suggestion
Warmed pitta bread.
Cook's tip
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 2019 | 337 | 10475 | 8350 |
| Energy (kcal) | 482 | 80.7 | 2500 | 2000 |
| Protein (g) | 18.4 | 3.08 | ||
| Carbohydrate (g) | 23.6 | 3.94 | 345 | 275 |
| Fat (g) | 37.2 | 6.22 | 95 | 70 |
| Fat (saturated) (g) | 17.0 | 2.84 | ||
| Fibre (g) | 5.99 | 1.00 | ||
| Sodium (mg) | 1255 | 209 | ||
| Salt (equivalent) (g) | 3.14 | 0.52 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 360 | 60.3 | 800 |
| Vitamin B-12 (µg) | 1.68 | 0.28 | 1 |
| Vitamin B-6 (mg) | 0.74 | 0.12 | 2 |
| Vitamin C (mg) | 64.4 | 10.8 | 60 |
| Vitamin D (µg) | 0.00 | 0.00 | 266 |
| Vitamin E (mg) | 3.62 | 0.60 | 10 |
| Zinc (mg) | 3.56 | 0.59 | 15 |
| Calcium (mg) | 550 | 92.1 | 800 |
| Folate (mcg) | 157 | 26.3 | 200 |
| Iron (mg) | 3.20 | 0.53 | 14 |
| Magnesium (mg) | 68.7 | 11.5 | 300 |
| Niacin (mg) | 3.09 | 0.52 | 18 |
| Pantothenic acid (mg) | 1.80 | 0.30 | 6 |
| Riboflavin (mg) | 1.02 | 0.17 | 1.6 |
| Phosphorous (mg) | 442 | 73.9 | 800 |
| Thiamin (mg) | 0.40 | 0.07 | 1.4 |
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