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Spiced feta and avocado salad

Feta is tossed in a spiced flour then quickly fried in olive oil to serve warm on a creamy avocado and tomato salad. A starter for 6 or a light lunch for 4.

What you need

For the dressing
45 ml olive oil
juice of 1/2 lemon
3 tsp greek honey
seasoning
For the spicy feta
45 ml plain flour
3 tsp ground cumin
1 large egg
400 g feta cheese, cubed
6 tsp olive oil
For the salad
9 vine tomatoes, sliced
1 red onion, thinly sliced
15 g rocket leaves
3 ripe avocados
juice of 1/2 lemon
24 kalamata olives

Method

  1. Make the dressing by blending the oil with lemon juice and honey. Season and set aside.

  2. Peel, stone and slice avocados and toss in lemon juice.

  3. Mix flour and cumin together on a dinner plate. Beat egg in a shallow bowl. Toss cheese first into the egg, shake off the excess then toss into the flour and cumin until lightly coated. Heat olive oil in a large frying pan then fry cheese over a medium heat, flicking over the cubes of feta until they are golden on all sides.

  4. Pile salad ingredients onto serving plates and scatter over the spicy feta. Spoon over the dressing and serve while still warm.

  • Vegetarian
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  • Preparation10 minutes
    Cook15 minutes
    Total25 minutes
  • Energy562 kcal/serving
    Fat12.9 g/serving
    Carbohydrates152.40 g/serving
    Glycaemic Index18
    Glycaemic Load4.76
  • Spiced feta and avocado salad

Serving suggestion

Cook's tip

Guideline Daily Amounts
Per portion Per 100g Men Women
Energy (kj) 2353 652 10475 8350
Energy (kcal) 562 155 2500 2000
Protein (g) 16.0 4.45
Carbohydrate (g) 25.9 7.19 345 275
Fat (g) 46.6 12.9 95 70
Fat (saturated) (g) 15.9 4.42
Fibre (g) 7.61 2.11
Sodium (mg) 1175 325
Salt (equivalent) (g) 2.94 0.81 7 5
Per Portion Per 100g RDA
Vitamin A (µg) 251 69.8 800
Vitamin B-12 (µg) 1.37 0.38 1
Vitamin B-6 (mg) 0.73 0.20 2
Vitamin C (mg) 35.2 9.76 60
Vitamin D (µg) 6.70 1.86 266
Vitamin E (mg) 4.29 1.19 10
Zinc (mg) 3.01 0.83 15
Calcium (mg) 451 125 800
Folate (mcg) 118 32.8 200
Iron (mg) 4.20 1.16 14
Magnesium (mg) 73.8 20.5 300
Niacin (mg) 3.64 1.01 18
Pantothenic acid (mg) 2.12 0.59 6
Riboflavin (mg) 0.89 0.25 1.6
Phosphorous (mg) 355 98.6 800
Thiamin (mg) 0.34 0.09 1.4

This recipe is:

  • Demi-vegDemi-veg
  • VegetarianVegetarian
  • Corn freeCorn-free
  • Cow-dairy freeCow-dairy free
  • Peanut freePeanut free
  • Shellfish freeShellfish free
  • Yeast freeYeast free

What the text colours mean:

  • Low in fat
  • High in fibre
  • Rich source
  • Known source

This recipe is estimated to provide the nutritional content shown alongside.

The following ingredients were not included in the calculations because their contribution to nutrition is negligible seasoning or unavailable

IMPORTANT: You should consult a doctor before making any significant dietary changes. The information presented here or made available through this website is intended as a guide to help you plan a healthy diet. It is not intended to replace or substitute for the services of trained health professionals.

Highlights
Diet
Demi-vegDemi-veg
VegetarianVegetarian
Allergy and intolerance profile
Corn freeCorn-free
Cow-dairy freeCow-dairy free
Peanut freePeanut free
Shellfish freeShellfish free
Yeast freeYeast free
Suitable for cooking in
Occasion
Entertaining
Convenience
Meal type
Lunch / snacks
Starters
Main ingredient
Cheese
Cuisine style
European.greek
Cheffy specials
Classic recipe
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