Greek-Style Picnic Salad
For authentic Greek flavor, substitute two teaspoons chopped fresh oregano for dried.
2 cups uncooked white rice
1 cup boiling water
3/4 cup sun-dried tomatoes, packed without oil
1 1/2 tablespoons olive oil, divided
8 cups bagged prewashed spinach (about 8 ounces)
2 garlic cloves, minced
2 cups (8 ounces) reduced-fat feta cheese, crumbled have to take out
1/4 cup chopped pitted kalamata olives
1 teaspoon dried oregano
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
1 (15 1/2-ounce) can chickpeas (garbanzo beans), rinsed and drained
3 tablespoons pine nuts, toasted
10 lemon wedges (optional)
Cook rice according to package directions, omitting salt and fat. Cool to room temperature; set aside.
Combine boiling water and sun-dried tomatoes in a bowl; let stand 30 minutes or until soft. Drain and cut into 1-inch pieces.
Heat 1 1/2 teaspoons oil use olive oil spray in a large skillet over medium-high heat. Add spinach and garlic; sauté 3 minutes or until spinach wilts. Combine rice, tomatoes, spinach mixture, cheese, and next 5 ingredients (through chickpeas). Drizzle with remaining 1 tablespoon oil; toss gently to coat. Sprinkle with nuts; serve with lemon wedges, if desired.
Yield: 10 servings (serving size: 1 cup)
CALORIES 288(30% from fat); reduced by lessening oil and removing cheese. FAT 9.5g (sat 2.6g,mono 3.6g,poly 1.7g); PROTEIN 10.3g; CHOLESTEROL 8mg; CALCIUM 110mg; SODIUM 713mg; FIBER 4g; IRON 3.4mg; CARBOHYDRATE 41.8g
Cooking Light, JUNE 2005
IBS-A for 20 years with terrible bloating and gas. On the diet since April 2004. Remember this from Heather's information pages:
"You absolutely must eat insoluble fiber foods, and as much as safely possible, but within the IBS dietary guidelines. Treat insoluble fiber foods with suitable caution, and you'll be able to enjoy a wide variety of them, in very healthy quantities, without problem." Please eat IF foods!