This recipe is safe for Coumadin (warfarin) users.
This recipe is safe for those who are lactose intolerant.
This is a low sodium recipe.
GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.
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
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.
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
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||olive oil|
|1/2 cup||fresh mint leaves (minced)|
|4 ounces||grape tomatoes (halved)|
|fresh ground black pepper (to taste)|
|2 Tbsp||nonfat Greek yogurt|
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|
|Total Carbohydrates 46g||14%|
|Dietary Fiber 17g||58%|
|Vitamin A 27%||Vitamin C 112%|
|Calcium 18%||Iron 41%|
|Vitamin K 34 mcg||Potassium 1060 mg|
|Magnesium 129 mg|