Glycemic Index Cookbook For Dummies
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Having a side salad every day with lunch or dinner definitely isn’t a bad habit to start. Salads are healthy and low-glycemic. And you can vary the greens, veggies, dressing routine with a little heat for this tasty wilted salad.

Low-Glycemic Wilted Spinach Salad with Feta

Preparation time: 5 minutes

Cooking time: 4–5 minutes

Yield: 4 servings

One 9-ounce bag baby spinach

1/4 cup crumbled feta cheese

1 tablespoon plus 1 tablespoon extra-virgin olive oil

1/2 sweet onion, sliced

2 tablespoons balsamic vinegar

Salt and pepper to taste

  1. Mix the spinach and feta cheese in a large bowl; set aside.

  2. Heat 1 tablespoon of oil in a small skillet over medium-high heat. Add the onion, and sauté it until it’s softened and starting to brown, about 4 to 5 minutes. Pour the oil-onion mixture over the spinach and feta.

  3. Remove the skillet from heat, and add the vinegar and the remaining tablespoon of oil; whisk together.

  4. Pour the oil-vinegar dressing over the spinach mixture, and toss to coat everything evenly (the spinach will wilt slightly). Season the salad with salt and pepper to taste; then serve.

Per serving: Calories 121 (From Fat 79); Glycemic Load 1 (Low); Fat 9g (Saturated 2g); Cholesterol 8mg; Sodium 130mg; Carbohydrate 10g (Dietary Fiber 3g); Protein 3g.

About This Article

This article is from the book:

About the book authors:

Meri Raffetto, RD, is a registered dietitian and recognized professional in the area of nutrition and wellness; she has been featured in Healthy Living Magazine and the Chicago Tribune. She is the founder and CEO of and author of The Glycemic Index Diet For Dummies.

Rosanne Rust, MS, RD, LDN, is a registered dietitian, freelance writer, and online weight-loss coach for Real Living Nutrition Services.

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