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Cucumber Blueberry Salad

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Cucumber Blueberry Salad
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Cucumber Blueberry Salad
En Español

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  • Makes: 4 Servings
  • Prep Time: 20 minutes

A quick, simple and refreshing salad featuring fresh blueberries and crisp cucumber chunks with feta cheese, arugula and a lime vinaigrette.

Ingredients

Vinaigrette
  • 1 1/2 tablespoons extra virgin olive oil
  • 2 tablespoons white balsamic (or other) vinegar
  • 1 tablespoon lime juice, freshly squeezed or bottled
  • 1 teaspoon sugar
  • 1/4 teaspoon salt
  • 1/8 teaspoon pepper
Salad
  • 1 cup fresh blueberries
  • 1 medium greenhouse-grown cucumber, cut into small chunks
  • 4 cups fresh arugula
  • 1/4 medium red onion, thinly sliced
  • 1/4 cup crumbled reduced-fat Feta cheese
  • 2 tablespoons coarsely chopped walnuts (toasted optional)
  • 4 slices whole grain bread

Directions

  1. In a small bowl whisk together vinaigrette ingredients.
     
  2. In a large bowl mix together all salad ingredients, except bread.
     
  3. When ready to serve, add vinaigrette to salad and toss.
     
  4. Toast bread, then cut into four pieces.
Source:

Produce for Better Health

Nutrition Information

Nutrients Amount
Total Calories 212
Total Fat 10 g
Saturated Fat 3 g
Cholesterol 8 mg
Sodium 368 mg
Carbohydrates 24 g
Dietary Fiber 4 g
Total Sugars 10 g
Added Sugars included 2 g
Protein 7 g
Vitamin D 0 mcg
Calcium 143 mg
Iron 1 mg
Potassium 303 mg
N/A - data is not available
Nutrients Amount
Total Calories 212
Total Fat 10 g
Saturated Fat 3 g
Monounsaturated Fat 5 g
Polyunsaturated Fat 3 g
Linoleic Acid 2 g
α-Linolenic Acid 0 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 8 mg
Carbohydrates 24 g
Dietary Fiber 4 g
Total Sugars 10 g
Added Sugars included 2 g
Protein 7 g
Minerals
Calcium 143 mg
Potassium 303 mg
Sodium 368 mg
Copper 199 mcg
Iron 1 mg
Magnesium 49 mg
Phosphorus 135 mg
Selenium 9 mcg
Zinc 1 mg
Vitamins
Vitamin A 39 mcg RAE
Vitamin B6 0 mg
Vitamin B12 0 mcg
Vitamin C 11 mg
Vitamin D 0 mcg
Vitamin E 2 mg
Vitamin K 38 mcg
Folate 50 mcg DFE
Thiamin 0 mg
Riboflavin 0 mg
Niacin 2 mg
Choline 20 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

MyPlate Food Groups
Fruits
1/4 cups
Vegetables
1 cup
Grains
1 ounce
Dairy
1/4 cups