My Big Fat Greek Salad
My Big Fat Greek Salad
I love all food Greek! It’s fresh, healthful, flavorful and colorful. Of course it fits into the Mediterranean diet so well. If we followed the Mediterranean diet more carefully, we could help prevent a lot of disease including cancer.
Did you know that February is Cancer Prevention month? I’m on this cancer prevention and awareness like a hawk since I’ve had several family members and friends affected so dramatically by cancer. Cancer, the Big “C” is scary, whittles wills and zaps energy force, but as my family members and friends can attest, if attacked head-on with a fierce attitude, cancer can be beat! It’s a battle and I’ve seen it first hand.
One way to battle is to eat powerful foods just like this beautiful Greek Salad. I call it “Fat” because according to my super-hip kids, “Phat” means attractive and desirable and super-cool. That’s the kind of “Fat” I mean, not because it’s high in fat grams because it’s not. This salad is the bomb! I love all the colorful vegetables, the marinated chicken chunks, the smooth textures of the beans and olives, the flavorful feta and of course, the delicious light lemony dressing with fresh chopped oregano. And it is so easy to make!
One of the major tenets of the Mediterranean diet is to eat beans at least twice a week. Beans are so good for the heart and for cancer prevention for lots of reasons. I’m very happy to be teaming up with S&W® Beans to encourage us all to add more beans to our diet.
1-Beans are high in fiber, especially insoluble fiber which helps move foods through the digestive tract reducing exposure to cancer-causing substances in the colon. In fact recent studies have linked eating beans to a 17% reduction in colon cancer and a 16-18% reduction in kidney cancer.
2-Beans are loaded with anti-oxidants from phytochemicals. Also found in fresh vegetables and fruits, phytochemicals fight cancer by boosting the immune system, regulating hormones and fighting inflammation.
3-Beans pack a punch of protein. Eating adequate protein is key to good health, but we should get more of our protein from plant sources like beans and legumes. Studies show that eating beans daily in place of meat may lower breast cancer risk by 15%.
4 – Eat 3 cups of beans per week to help fight cancer. Add them to salads and soups. Mash them into dips and hummus. Combine with grains and vegetables for high protein meatless meals. I’m a big fan of S&W® Beans. I find them to be very high in quality and reasonably priced. Plus S&W® Beans also come in 50% less sodium and organic versions.
- My Big Fat Greek Salad
- 1/4 cup olive oil, divided
- 2 tsp chopped fresh oregano, divided
- 1/2 tsp garlic powder
- 1/2 tsp each sea salt and freshly ground black pepper, divided
- 1 pound boneless chicken breast, cut into 2-inch pieces
- 1 Tbsp white wine vinegar
- 1 Tbsp fresh lemon juice
- 2 tsp Dijon mustard
- 4 cups chopped romaine lettuce
- 1 cup chopped peeled English cucumber
- 1/2 cup halved cherry tomatoes
- 1/4 cup sliced red onion
- 1/4 cup pitted kalamata olives
- 1 (14.5-ounce) can S&W® Cannellini Beans, rinsed and drained
- 2 ounces reduced-fat feta cheese, crumbled (about 1/2 cup)
- Preheat grill to medium high heat. Combine 1 tablespoon olive oil, 1 teaspoon oregano, garlic powder, and 1/4 teaspoon each salt and black pepper in a bowl. Add chicken pieces and toss to evenly cover. Let marinate for 30 minutes. Thread chicken onto metal skewers and discard marinade. Place skewers on grill and cook 5 to 7 minutes turning on all sides until chicken is done and juices no longer run pink. Remove from grill and set aside.
- Combine remaining 3 tablespoons oil, 1 tsp oregano, 1/4 tsp salt and black pepper, vinegar, lemon juice and mustard in a large bowl, stirring with a whisk. Add lettuce, cucumber, tomatoes, red onion, olives and beans to bowl; toss well to combine. Divide salad onto plates and top with prepared chicken and cheese.
You might also enjoy:
Roasted Artichoke and White Bean Salad with Lemon Basil Vinaigrette
