Roasted Red Pepper and Kalamata Olive Sicilian Salad
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Preparation time: 12 minutes |
4 servings |
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140 calories per serving, 46% from fat |
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RealAge effect if eaten 12 times a year: |
RealAge-effect ingredients: |
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The age-reducing quality of olives, filling your stomach quickly with their monounsaturated fat, is a special feature of this dish. Its RA benefit is 3.4 days younger. |
Lettuce, escarole, bell peppers, tomatoes, olives, olive oil (healthy fats, vitamin C, lycopene, folate, fiber, flavonoids) |
ingredients
3 cups each packed torn romaine lettuce and escarole or curly endive
1 jar (7 ounces) roasted red bell peppers, drained, cut into short, thin strips
1 cup yellow tomatoes
8 pitted Kalamata olives, halved
¼ cup golden raisins
3 tablespoons white balsamic vinegar
1½ tablespoons extra-virgin olive oil
Salt and freshly ground black pepper, to taste
2 tablespoons crumbled feta or goat cheese (optional)
preparation
In a large bowl, combine lettuce, escarole, bell peppers, tomatoes, olives, and raisins. Combine vinegar and oil; add to lettuce mixture. Toss well and season with salt and pepper to taste. Transfer to four serving plates. Top with cheese, if desired.
substitutions: Dry-cured olives or Niçoise olives may be substituted for the Kalamata olives. Yellow tomatoes are small, pear-shaped tomatoes that have a sweet flavor. If they are not available, substitute cherry tomatoes. One-fourth cup bottled Italian dressing may be substituted for the vinegar and oil. Mesclun (assorted salad greens) may replace escarole.
tips: Bottled roasted red bell peppers make this dish a cinch to put together, but if you prefer a sweeter flavor, use fresh red bell peppers that have been broiled until the skin blackens; peel, seed, and cut them into strips.
nutritional analysis
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Total fat (g) 7.6 |
Sodium (mg) 322 |
Vitamin A (RE) 188 |
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Fat calories (kc) 67 |
Calcium (mg) 81 |
Beta-carotene (RE) 257 |
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Cholesterol (mg) 6.2 |
Magnesium (mg) 23 |
Vitamin C (mg) 64 |
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Saturated fat (g) 2.0 |
Zinc (mg) 0.5 |
Vitamin E (mg) 1.53 |
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Polyunsaturated fat (g) 0.7 |
Selenium (mcg) 10 |
Thiamin B1 (mg) 0.13 |
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Monounsaturated fat (g) 4.9 |
Potassium (mg) 424 |
Riboflavin B2 (mg) 0.14 |
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Fiber (g) 2.6 |
Flavonoids (mg) 2 |
Niacin B3 (mg) 1.0 |
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Carbohydrates (g) 14.9 |
Lycopene (mg) 1 |
Vitamin B6 (mg) 0.25 |
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Sugar (g) 8.8 |
Fish (oz) 0 |
Folic acid (mcg) 75 |
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Protein (g) 3.1 |
Nuts (oz) 0.21 |
Vitamin B12 (mcg) 0.12 |