Dinner

Horiatiki (Greek salad) with bread

Name: Horiatiki (Greek salad) with bread
Yield: 1 serving
Cuisine: Greek
Ingredients: Tomato: 2 small tomatoes (200 g); Cucumber: ⅓ cucumber; Pepper: a little pepper (40 g); Onion: a little, sliced into rings; Feta: 50 g; Kalamata olives: 4 olives; Olive oil: 2 teaspoons; Wholemeal bread: 2 slices

465 kcal16 g protein8 ingredients

VegetarianFasting-friendly with a swap: no cheese

Standard portion: 465 kcal and 16 g protein. In the app the grams change so that the dish fits the calories of your own meal.

What is in the dish

The standard portion, before the app adjusts it to your calories.

Ingredient	Amount	kcal
Tomato	2 small tomatoes (200 g)	38
Cucumber	⅓ cucumber	17
Pepper	a little pepper (40 g)	9
Onion	a little, sliced into rings	8
FetaSwap for: Anthotyro (fresh whey cheese)	50 g	142
Kalamata olives	4 olives	28
Olive oil	2 teaspoons	83
Wholemeal breadSwap for: Wholegrain rye bread, Multigrain bread, White bread, Wholemeal toasts (crispbread), Barley rusk, Wholegrain rice cakes	2 slices	140

Try your own portion

Change the calories of the meal and see how the grams change. The numbers come from the same rules the app uses.

Calories for the meal

350kcal

300750

Tomato200g

Cucumber100g

Pepper40g

Onion20g

Feta30g

Kalamata olives12g3 olives

Olive oil7g1½ teaspoons

Wholemeal bread45g1½ slices

344 kcal11 g protein

An example only. In the app the calories of each meal come from your own details.

How to make it

Cut tomato and cucumber into pieces. Add pepper, sliced into rings. Add onion. Put feta on top. Add Kalamata olives. Dress with olive oil and oregano. Serve with wholemeal bread.

Nutrition

For the standard portion

Energy	465 kcal
Protein	16 g
Carbohydrate	37 g
of which sugars	11 g
Fibre	8.9 g
Fat	26 g
of which saturates	11 g
Salt	2.2 g
Calcium	214 mg
Iron	3.2 mg
Potassium	855 mg

Good to know

Contains: gluten, milk.
Kalamata olives: Kalamata olives often contain more salt.
Wholemeal bread: Often contains oil.
In pregnancy: Feta: only if made from pasteurised milk. Tomato: wash well before eating. Cucumber: wash well before eating.
The salt in the standard portion is fairly high for one meal (2.2 g).
Always read the labels of the products you use, too.

Your portion, in your own numbers

In the app the grams come from the calories of your own meal, from 268 to 802 kcal for this dish.

For iPhoneApp StoreSoon For AndroidGoogle PlaySoon

More dinners

DinnerOctopus in vinegar with bread and salad484 kcal

DinnerTuna salad with wholemeal bread428 kcal

DinnerCourgette omelette with wholemeal bread333 kcal