The beauty of layered salads is that you can assemble them well ahead of time and because the ingredients are not tossed with the dressing until the last minute, they remain crisp and unwilted. The classic American layered salad (a favorite at potluck dinners and backyard barbecues) is called Peas & Cheese. We’ve taken that as our inspiration, but given it a European twist by using Mediterranean-style salad mix (which usually includes some interesting salad greens such as radicchio), chickpeas instead of the traditional green peas, and Greek feta instead of Cheddar cheese.
1 cup plain fat-free yogurt
1/3 cup fat-free sour cream
1 tablespoon lemon juice
1 teaspoon dillweed
1 teaspoon dried lemon peel
2 cans (15 1/2 ounces each) chickpeas, rinsed and drained
1 pint grape tomatoes
4 1/2 cups Mediterranean salad mix
1/2 cup crumbled reduced-fat feta cheese (2 ounces)
1. In a small bowl, combine the yogurt, sour cream, lemon juice, dillweed, and lemon peel.
2. In an 8- to 10-cup glass bowl, arrange the chickpeas, tomatoes, and salad mix in layers, ending with the salad mix. Pour the yogurt mixture over the salad mix and sprinkle with the feta cheese. Cover well and refrigerate for at least 1 hour or up to overnight.
3. At serving time, toss the salad. Makes 4 servings
PER SERVING 282 calories, 5.4g total fat (1.6g saturated), 6mg cholesterol, 11g dietary fiber, 44g carbohydrate, 17g protein, 627mg sodium
Good source of: fiber, folate, vitamin C
Many of the recipes in this book contain off-the-shelf foods to help keep recipe prep effort to a minimum – a benefit for your arthritic hands. However, some foods – like canned beans – can hike up sodium levels. If you are carefully watching your sodium, be sure to read this before preparing this recipe: Sodium Intake and Salt in Recipes
From The Johns Hopkins Cookbook Library: Recipes for Arthritis Health, edited by John A. Flynn, M.D., F.A.C.P., F.A.C.R. and Lora Brown Wilder, Sc.D., M.S., R.D.