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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is NOT a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

"If you are a dreamer,come in. If you are a dreamer, a wisher, a liar, a hoper, a prayer, a magic-bean-buyer. If you're a pretender, come sit by my fire, for we have some flax-golden tales to spin. Come in! Come in!"
- Shel Silverstein, Poet

The refrigerator light goes on...

This is a great summer side salad for grilled fish, chicken or steak. It has everything you would want: it's both a healthy starch and a vegetable side dish. Serve this topped with a simple grilled piece of salmon that has been chilled for the perfect hot weather meal.

Cucumbers

Although cucumbers are felt to have originated in the far east, the majority of cucumbers sold in America today are the American Slicing variety. Most of these have a thicker skin, less flavor ,and more water content than other cucumber types. They are not all that good for eating fresh in salads or on sandwiches, but they do make very good soup. They usually have a heavy wax coating, and the skin of these is best peeled and discarded.

Smaller cucumbers are milder and sweeter. As the cucumber grows and the seeds grow they become bitter. When buying larger cucumbers, seed them.

The other ubiquitous cucumber in American markets is known as the Hothouse cucumber. These are also sold as European Hothouse, Dutch Hothouse and sometimes Burpless cucumbers. They are long and thin cucumbers with a very thin skin and few seeds (which is why they are called “burpless”). They are usually sweeter than the American slicing variety.

4 ounces cucumber = 15 calories, 0 fat, 0g sat fat, 0g mono fat, <1g protein, 3g carbohydrates, 2mg sodium, 0mg cholesterol


 

Cucumber White Bean Salad



Servings = 4 | Serving size =about 1 1/2 cups

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6.

This recipe makes good leftovers and keeps well in the refrigerator for 2-3 days.

2 15 ounce can no salt added white beans (drained and rinsed)
1 large cucumber (cut into small dice)
1/2 large yellow bell pepper (diced)
1 medium green onion (sliced crosswise)
2 Tbsp capers
2 Tbsp olive oil
1/2 lemon (juiced)
1/2 cup fresh mint leaves (minced)
4 ounces grape tomatoes (halved)
1/4 tsp salt
fresh ground black pepper (to taste)
2 Tbsp nonfat Greek yogurt

Place the beans, cucumber, pepper, onion, capers, olive oil, lemon juice, mint, tomatoes, salt and pepper in a large bowl.

Toss well.

Add the yogurt and toss well. Chill well before serving.

Nutrition Facts

Serving size = about 1 1/2 cups

Servings = 4

.

Amount Per Serving

Calories 299 Calories from Fat 73
  % Daily Value
Total Fat 8g 13%
    Saturated Fat 1g 5%
    Monounsaturated Fat 5g  
    Trans Fat 0g  
Cholesterol 0mg 0%
Sodium 293mg 12%
Total Carbohydrates 46g 14%
    Dietary Fiber 17g 58%
    Sugars 4g  
Protein 14g  
Vitamin A 27% Vitamin C 112%
Calcium 18% Iron 41%
Vitamin K 34 mcg Potassium 1060 mg
Magnesium 129 mg