1. Food

Low Fat Mediterranean Salad

By

Low Fat Mediterranean Salad

Low Fat Mediterranean Salad

Fiona Haynes
I often make this low fat Mediterranean salad to pack for lunch on busy days. To make a full meal out of this salad, top it with water-packed tuna or some cooked chicken.

Prep Time: 20 minutes

Total Time: 20 minutes

Ingredients:

  • 4 cups baby arugula
  • 1 15-ounce can cannellini beans
  • 1 14-ounce can water-packed artichoke hearts
  • 1 7-ounce jar roasted peppers
  • 1 cup grape tomatoes, halved
  • .
  • For the Dressing:
  • 2 tablespoon extra-virgin olive oil
  • 1/4 cup lemon juice
  • 1 tbsp water
  • 1/2 tsp dried oregano
  • Freshly ground black pepper

Preparation:

Arrange arugula on 4 salad plates. Rinse and drain cannellini beans and divide between the 4 plates. Drain artichoke hearts and cut vertically into quarters. Arrange on the four plates. Cut roasted peppers into strips and add to salads. Finish with the tomatoes.

For the dressing, combine oil, lemon, water, oregano and pepper in a small screw-top jar. Shake vigorously until combined. Drizzle a little over each plate.

Serves 4.

Per Serving: Calories 223, Calories from Fat 63, Total Fat 7.1g (sat 1g), Cholesterol 0mg, Sodium 812mg, Carbohydrate 29.8g, Fiber 9.2g, Protein 10.3g

©2014 About.com. All rights reserved.