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Mediterranean Medley Salad Recipe
Mediterranean Medley Salad Recipe photo by Taste of Home

Mediterranean Medley Salad Recipe

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This refreshing alternative to pasta salad is perfect for casual summer luncheons. "You can serve it as a main dish with the tuna...or without it for a nice rice side," suggests Merwyn Garbini of Tucson, Arizona. "Sometimes, I substitute reduced-fat mayonnaise for the olive-oil".
TOTAL TIME: Prep: 10 min. + chilling
MAKES:4 servings
TOTAL TIME: Prep: 10 min. + chilling
MAKES: 4 servings

Ingredients

  • 2 cups cooked brown rice
  • 1 can (6 ounces) light water-packed tuna, drained and flaked
  • 1/2 cup sliced ripe olives
  • 1/2 cup sliced celery
  • 1/2 cup frozen peas, thawed
  • 1 medium tomato, diced
  • 1/2 cup chopped green pepper
  • 1/4 cup thinly sliced radishes
  • 1/4 cup sliced green onions
  • 1/4 cup grated carrots
  • LEMON HERB SALAD DRESSING:
  • 2 tablespoons olive oil
  • 2 tablespoons water
  • 2 tablespoons lemon juice
  • 1 tablespoon Italian seasoning
  • 1 teaspoon sugar
  • 1/2 teaspoon salt
  • 1 garlic clove, minced
  • 1/4 teaspoon lemon-pepper seasoning

Nutritional Facts

1-1/2 cups equals 284 calories, 11 g fat (2 g saturated fat), 18 mg cholesterol, 669 mg sodium, 33 g carbohydrate, 5 g fiber, 14 g protein. Diabetic Exchanges: 2 lean meat, 1-1/2 starch, 1-1/2 fat, 1 vegetable.

Directions

  1. In a large bowl, combine the first 10 ingredients. In a jar with a tight-fitting lid, combine salad dressing ingredients; shake well. Pour over salad and toss to coat. Cover and refrigerate for at least 1 hour. Yield: 4 servings.
Originally published as Mediterranean Medley Salad in Light & Tasty June/July 2004, p55

Nutritional Facts

1-1/2 cups equals 284 calories, 11 g fat (2 g saturated fat), 18 mg cholesterol, 669 mg sodium, 33 g carbohydrate, 5 g fiber, 14 g protein. Diabetic Exchanges: 2 lean meat, 1-1/2 starch, 1-1/2 fat, 1 vegetable.

Light-Bodied White Wine

Enjoy this recipe with a light-bodied white wine such as Sauvignon Blanc or Pinot Grigio.

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