Salad with Turkey, Beans and Feta
Preparation and cooking time: 15 minutes
I can get small cans of beans so I like to combine different types and colors. If you only have access to the 15oz (450gr) cans or jars use all 1 type/color... which ever you prefer. The turkey cooks quickly, either on the BBQ or in a nonstick skillet.
Ingredients:
- 10 - 12 oz turkey cutlets, 300gr, 10.6oz
- 1/2 green pepper, 80gr, 2.8oz
- 1/2 cup cherry tomatoes, 90gr, 3.2oz
- 1 cup red kidney beans, 180gr, 6.3oz, rinsed, drained
- 1 cup white beans or all one color 180gr, 6.3oz, rinsed, drained
- 1/3 cup dry-cured, Greek olives, 45gr, 1.6oz
- 2oz feta, crumbled, 60gr, 2.1oz
- 2 tbs fresh oregano, snipped if large leaves
- Lettuce - enough for 2 main meal salads, 200gr, 7oz
- Marinade for turkey
- 1 tbs Worcestershire sauce, 17gr, .6oz
- 1 tbs ketchup, 15gr, .53oz
- 1 tbs red wine vinegar, 15gr, .53oz
- 2 tbs olive oil, 27gr, .96oz
- White Balsamic Vinaigrette
- 1 clove garlic, 4gr, .14oz
- 1 1/2 tbs white Balsamic vinegar, 24gr, .84oz
- 2 tsp Dijon-style mustard, 10gr, .35oz
- 4 tbs good olive oil, 54gr, 1.9oz
Instructions:
- Make the marinade and spoon on to turkey, set aside.
- Make the vinaigrette.
- Open and drain the beans.
- Clean and slice the pepper into bite-size sticks.
- Cut the tomatoes and olives in half.
- Wash and spin-dry the lettuce. Tear the lettuce and put into a large salad bowl along with the oregano.
- Cook turkey on barbecue grill or sauté in nonstick skillet until done, 4 - 7 minutes per side, depending on thickness.
- Remove and let rest while assembling the salad.
- To assemble: Add half of the vinaigrette to the lettuce and toss well to coat.
- Add beans, peppers and the rest of the vinaigrette, toss well.
- Slice turkey into strips.
- Add turkey, tomatoes and olives, toss gently.
- Sprinkle with crumbled feta and serve, remaining vinaigrette on the side.
- Marinade
- Mix all ingredients well and spoon over meat.
- White Balsamic Vinaigrette
- Crush garlic.
- Mix garlic, vinegar and mustard. Slowly add olive oil, whisking constantly.
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Nutrition Information |
Nutrition Information Complete Salad with Dressing Recipe serves 2 Entire Recipe / per serving Calories: 1900 / 950 Total Carbohydrates: 120 / 60 Dietary Fiber: 32 / 16 Total Fat: 103 / 51.5 Saturated Fat: 21 / 10.5 Cholesterol: 239 / 119.5 Protein: 122 / 61 Calcium: 832 / 416 Sodium: 3655 / 1827 |
General Technical Details and Disclaimer:
Note: Nutrition info assumes 50% of marinade is eaten.
Measurements in this color are actual measurements used for calculation. If there are no values the nutritional numbers were simply too small.
I try to be accurate, but I do not guarantee it. I use 'grams' as the unit of weight; with an approximate conversion to ounces.
My information comes from my own digital, computerized scale and the USDA Nutrient Data Library: http://www.nal.usda.gov/fnic/foodcomp/search/
