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Healthy Recipes Reference Library Store Specials About Us Friday, May 05, 2006
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Mediterranean Antipasto
Authored By:  Polly Pitchford, Full Spectrum Health™
Serve with whole grain rolls for a delicious lunch.
Diet Type: Vegetarian
Ingredients:
  • 1 teaspoon Dijon-style mustard
  • 2 tablespoons Balsamic Vinegar
  • 1/4 cup extra virgin olive oil
  • 2 large cloves garlic, minced
  • 1/8 teaspoon black pepper
  • 1/8 teaspoon salt
  • 1/4 cup parsley, chopped
  • 1/2 small head romain lettuce, torn into bite size pieces
  • 1 Belgian endive, sliced crosswise
  • 1/4 cup radiccio, sliced
  • 1/2 cup marinated artichoke hearts, quartered
  • 1 tablespoon Capers, drained
  • 1 cup Feta Cheese, crumbled
  • 10 Greek black olives, pitted and sliced
  • 1/4 cup walnut halves, toasted
  • 1/2 cup Garbanzo Beans (chickpeas)
  • 6 green onions, trimmed at both ends
  • 12 grape tomatoes
  • Serves: 4
    Cooking Time: Under 30 minutes
    Instructions:
    In a small bowl combine the mustard vinegar, olive oil, garlic, pepper and salt; mix well. Add in the chopped parsley, mix again. Drizzle some of this dressing on the garbanzo beans. Set aside. Toast walnuts by placing them in a pie plate in a 350 degree oven for about 8 minutes or until fragrant. Cool. On a large platter, spread the lettuce, Belgian endive and raddicio to cover. Arrange the artichoke hearts, Capers, Feta Cheese, olives, beans, tomatoes and green onions on top of salad. Spoon dressing over the salad and top with the walnut pieces.

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    Nutrition Facts

    Serving Size: 1
    Servings per Recipe: 4
    Amount Per Serving 
    Calories 448
    Calories from Fat 256
     % Daily Value*
    Total Fat 28g44%
      Saturated Fat 8g40%
      Mono Fat 14g 
    Cholesterol 33mg11%
    Sodium 813mg34%
    Total Carbs 40g13%
      Dietary Fiber 9g36%
    Protein 14g 
    Iron44%
    Calcium37%
    Vitamin C60%
    Vitamin E23%
    Vitamin A41%
    Vitamin B-1210%
    Vitamin B-640%
    Pantothenic acid17%
    Niacin11%
    Riboflavin29%
    Thiamin27%
    Folate80%
    Selenium19%
    Manganese100%
    Copper25%
    Zinc18%
    Potassium29%
    Phosphorus32%
    Magnesium25%
    * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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