Special Diet Information

Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.

This recipe contains cheese and some of those who are lactose intolerant may be able to tolerate it.

This is 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.


"...and the sea cucumber turns to the mollusk and says, 'With fronds like these, who needs anemones?'"
-Finding Nemo by Pixar Studios

The refrigerator light goes on...

This is a one pan meal that takes about ten minutes to assemble. It takes another 45 minutes to chill, but the combination of the slight spiciness with the cool cucumber and the creamy lime scented goat cheese makes it the perfect summer salad. Light but full of flavor.


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


Chicken Corn Salad

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

Cooking Time = 60 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8, 9, 10.

This recipe makes great leftovers.

1 tsp olive oil
2 Tbsp pumpkin seeds (pepitas)
1 small onion (sliced)
1 poblano pepper (diced)
2 ears corn kernels (3 cups)
12 ounces boneless skinless chicken breast (cut into strips)
2 ounces goat cheese
1/2 lime (juiced)
1/8 tsp salt
fresh ground black pepper (to taste)
1/2 red bell pepper (diced)
1 cucumber (peeled, seeded and diced)
1/2 cup cilantro leaves
4 romaine leaves (sliced)

Place the oil in a large non-stick skillet over medium-high heat. Add the pumpkin seeds and cook for about one minute.

Add the onion and pepper and cook for about 3 minutes, stirring frequently.

Add the corn and cook, tossing frequently, for about 5 minutes.

Add the chicken and cook for another 5 minutes. While the chicken is cooking add the goat cheese to a medium sized mixing bowl.

When the chicken is cooked, remove from the heat and add the chicken and corn mixture to the bowl with the goat cheese. Add the salt, pepper and lime juice. Toss well until the goat cheese is melted. Chill.

After the salad is chilled, add the red pepper, cucumber and cilantro and toss well. Serve on a bed of shredded romaine lettuce.

Nutrition Facts

Serving size = about 1 1/2 cups

Servings = 2


Amount Per Serving

Calories 520 Calories from Fat 143
  % Daily Value
Total Fat 17g 25%
    Saturated Fat 6g 30%
    Monounsaturated Fat 5g  
    Trans Fat 0g  
Cholesterol 110mg 37%
Sodium 392mg 16%
Total Carbohydrates 45g 15%
    Dietary Fiber 8g 34%
    Sugars 12g  
Protein 53g  
Vitamin A 67% Vitamin C 242%
Calcium 10% Iron 26%
Vitamin K 41 mcg Potassium 1394 mg
Magnesium 187 mg