My favorite lunch at a diner is a Greek salad. But did you know that a Greek salad can pack as much as 600 calories and 50 grams of fat due to all the feta cheese, stuffed grape leaves and olive oil? Most people think they're doing their body right by ordering a salad, but this one can be a disaster if you're not careful. That's why I love making this low-cal version at home. You can even pair it with a can of tuna or grilled chicken for added protein-either way, it's a delicious meal in itself.
Dressing Ingredients:• 6 tbsp olive oil • 2 tbsp fresh lemon juice • 1/2 tsp fresh chopped garlic • 1 tsp red wine vinegar • 1/2 tsp dried oregano • 1/2 tsp dried dill weed • Salt and pepper, to taste
Salad ingredients:• 3 large plum tomatoes, seeded, coarsely chopped • 1 cucumber, peeled, seeded, coarsely chopped • 1/3 red onion, peeled, chopped • 1 green bell pepper, seeded, coarsely chopped • 1/2 cup pitted black olives, coarsely chopped • 6 cups romaine lettuce, chopped • 1 cup crumbled feta cheese
1. Whisk the olive oil, lemon juice, garlic, vinegar, oregano and dill weed until well blended. Season to taste with salt and pepper. 2. Combine the salad ingredients, minus the cheese. Toss with dressing. 3. Sprinkle cheese over the top and serve.
Nutritional Contents Per Serving: 225 calories, 7 g carbohydrates, 3 g fiber, 5 g protein, 20 g total fat, 5 g sat fat, 411 mg sodium
Tanya Zuckerbrot, MS, RD is a nutritionist and the creator of The F-Factor DietaC/, an innovative nutritional program she has used for more than ten years to provide hundreds of her clients with all the tools they need to achieve easy weight loss and maintenance, improved health and well-being. For more information log onto
Tanya Zuckerbrot MS, RD, is a Registered Dietitian in New York City and the author of two bestselling diet books: The F-Factor Diet and The Miracle Carb Diet: Make Calories and Fat Disappear – with Fiber.