Salads

Cucumbers and Tomatoes in Yogurt

December 12, 2013

cucumber - 1 medium
green onion, chopped - 1 medium (1 tablespoon)
salt - ½ teaspoon
tomato, chopped - 1 medium (¾ cup)
chopped fresh cilantro or parsley - 1 tablespoon
ground cumin Dash pepper - ¼ teaspoon
garlic, finely chopped - ½ clove
plain regular or Greek yogurt - 1 cup (8 oz)

Cut cucumber lengthwise in half; scoop out seeds. Chop cucumber (about 1 cup). In medium glass or plastic bowl, mix cucumber, onion and salt; let stand 10 minutes. Stir in tomato. In small bowl, mix remaining ingredients except yogurt. Add to cucumber mixture; toss. Cover; refrigerate at least 30 minutes, but no longer than 2 days, to blend flavors. Drain thoroughly. Just before serving, fold in yogurt.

Nutritions

Calories
40

Sodium
145mg
6% DV

Fat
0.12g
0% DV

Protein
2g
4% DV

Carbs
8g
3% DV

Fiber
1g
6% DV

PER SERVING ^*

% DAILY VALUE^*

Fat

Saturated Fat 0.03g 0%

Polysaturated Fat 0.05g 0%

Monosaturated Fat 0.04g 0%

Cholesterol 0.42mg 0%

Sodium 145mg 6%

Potassium 95mg 2%

Protein 2g 4%

% DAILY VALUE^*

Total Carbohydrate

Fiber 1g 6%

Sugar 3g 6%

Vitamin A 46IU 0%

Vitamin B6 0.04mg 2%

Vitamin C 0.4mg 0%

Calcium 14mg 1%

Iron 0.5mg 2%

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Mixed Lunch

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Nutritions

Calories
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Sodium
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Fat
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Protein
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Carbs
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Fiber
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Polysaturated Fat 3g 21%

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Cholesterol 217mg 73%

Sodium 483mg 20%

Potassium 551mg 15%

Protein 21g 43%

% DAILY VALUE^*

Total Carbohydrate

Fiber 4g 16%

Sugar 12g 24%

Vitamin A 2585IU 51%

Vitamin B6 1mg 50%

Vitamin C 5mg 9%

Calcium 239mg 23%

Iron 2mg 11%

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

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Cucumbers and Tomatoes in Yogurt

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