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<600 calories/serving

Mediterranean Salad

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Prep Time: 20 minutes
Cook Time: 10 minutes
Pickled Red Onions: 2 hours 15 minutes
Course: Salad
Recipe Type: Teaching Kitchen
Servings: 4 (click to scale)

Ingredients

For the Baked Pita Triangles

  • 1.5 ea whole wheat pita bread
  • 1.5 sprays cooking spray

For the Pickled Red Onions

  • 1/2 tsp kosher salt
  • 1/2 tsp granulated sugar
  • 1/4 cup water
  • 2 Tbsp unseasoned rice wine vinegar
  • 1 ea lemon 1/2 tsp juice
  • 1/8 tsp fresh thyme chopped
  • 1/4 cup red onion sliced

For the Salad

  • 6 cups spring mix lettuce
  • 1/4 cup crumbled feta cheese
  • 12 slices cucumbers
  • 12 ea Kalamata olives cut in half
  • 12 ea grape tomatoes cut in half
  • 1 cup Greek salad dressing

Instructions

For the Baked Pita Triangles

  • Pre heat an oven to 350F. Place a piece of parchment paper on a sheet pan. Cut each pita bread into 8 equal size triangles and spread out on the sheet pan, Spray each pita bread with cooking spray. Bake in the oven for 5 10 minutes until golden brown but not burnt.

For the Pickled Red Onions

  • In a small saucepan, combine the salt, sugar, water, rice wine vinegar, and lemon juice and bring to boil. Remove from heat and add the fresh thyme. Allow the brine to sit for 15 minutes. Place the sliced onions in a heat resistant storage container. Pour the vinegar brine over the onions. Allow to pickle at least 2 hours prior to serving.

To Assemble Each Salad

  • -In the bottom of an entrée salad bowl, arrange 1-1/2 cups of spring mix.
    -Next, place 3 pita triangles at top of bowl.
    -Then sprinkle the salad with 3 cucumber slices, 1 tbsp. of pickled red onion, 1 tbsp. of feta, 6 halves of grape tomatoes and 6 halves of Kalamata olives.
    -Serve with 2 oz. salad dressing on the side.

Chef Tips

The dressing in this salad is a purchased Greek salad dressing. If you are looking for a homemade dressing or lower sodium option follow this guide:
  • 1/4 cup rice wine vinegar
  • 1/2 cup honey
  • 1/2 cup of Greek Yogurt
  • 3 tablespoons Dijon mustard
Whisk together all ingredients until smooth.

Nutrition

Serving: 1ea | Calories: 166kcal | Carbohydrates: 26g | Protein: 6g | Fat: 5g | Saturated Fat: 2g | Sodium: 527mg | Fiber: 3g
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