Favorite Mediterranean Salad Tips
Is Mediterranean salad healthy?
Yes! With only 69 calories and 6 grams of fat for every ¾ cup, this is a healthy side dish or starter course. The fresh veggies are rich in nutrients, and the feta cheese adds calcium. It’s important to mention that the olives—while a good source of fiber, iron and copper—have a high salt content, so consume them in moderation. If you want to add more protein, toss in lean grilled chicken or fresh calamari.
How do I store Mediterranean salad leftovers?
This salad, like most green leaf salads, is best consumed the day it’s prepared. If you have leftovers, store in a covered container in the refrigerator for 1-2 days, with the dressing on the side. The homemade vinaigrette should last up to 2 weeks in the refrigerator if stored in a separate container. Be sure to check out these
secrets to tossing the best salad.
What goes well with Mediterranean salad?
This salad complements just about any entrée. You can even include it as part of an appetizer or brunch spread. Here are a few recipe ideas, along with suggested wine pairings.
- Crumb-Topped Clams, paired with Cava. Sparkling wine is great with crispy, crunchy foods like these golden crumb-topped clams. Cava, from Spain’s Mediterranean coast, has a salty-air taste that’s perfect with seafood.
- Simple Sausage Pasta Toss, paired with Montepulciano. This grape makes food-friendly, easy-to-drink wine across central and southern Italy. It’s great with pasta and meat sauce. The wines from Abruzzo, northeast of Rome, are especially famous.
- Chicken Artichoke Skillet, paired with Sauvignon Blanc. It’s acidic enough to dance with the dish’s artichokes, olives and lemon. Get one from California: These generally have a broader, more savory taste than other sauv blancs.
- Mint-Pesto Lamb Chops, paired with Cabernet Sauvignon. Choose a fruity cabernet (or a cab-merlot blend) from a warm climate like California. Cabs taste good with fresh mint, and they are wonderful with flavorful meals like this.
Research contributed by Amy Glander, Taste of Home Book Editor
Nutrition Facts
3/4 cup: 69 calories, 6g fat (1g saturated fat), 2mg cholesterol, 117mg sodium, 2g carbohydrate (1g sugars, 1g fiber), 1g protein. Diabetic Exchanges: 1 vegetable, 1 fat.
