Cucumber Salad with Tomatoes

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Cucumber Salad with Tomatoes
En Español

Makes: 4 servings

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Fresh tomatoes and cucumbers make this couscous salad a summer time treat.

Ingredients

2 cups cucumber (diced)
1 cup tomato (seeded and diced)
1/4 cup onion (chopped sweet)
2 cups couscous or rice, cooked
2 teaspoons dill weed (chopped dried or fresh)
1/2 cup Italian salad dressing, low-fat

Directions

1. Wash hands.

2. Toss together the cucumbers, tomatoes, onions, couscous (or rice), dill, and salad dressing.

3. Chill for 1 hour.

4. Serve.

Notes

Learn more about:

Source: Arizona Nutrition Network, Don’t Play With Your Food: Spring and Summer Cookbook

Nutrition Information

Serving Size: 1/4 of recipe (215g)

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Nutrients	Amount
Total Calories	331
Total Fat	1 g
Saturated Fat	0 g
Cholesterol	1 mg
Sodium	344 mg
Carbohydrates	68 g
Dietary Fiber	5 g
Total Sugars	5 g
Added Sugars included	1 g
Protein	11 g
Vitamin D	0 mcg
Calcium	55 mg
Iron	2 mg
Potassium	417 mg

N/A - data is not available

Nutrients	Amount
Total Calories	331
Total Fat	1 g
Saturated Fat	0 g
Monounsaturated Fat	0 g
Polyunsaturated Fat	0 g
Linoleic Acid	0 g
α-Linolenic Acid	0 g
Omega 3 - EPA	0 mg
Omega 3 - DHA	0 mg
Cholesterol	1 mg
Carbohydrates	68 g
Dietary Fiber	5 g
Total Sugars	5 g
Added Sugars included	1 g
Protein	11 g
Minerals
Calcium	55 mg
Potassium	417 mg
Sodium	344 mg
Copper	225 mcg
Iron	2 mg
Magnesium	39 mg
Phosphorus	121 mg
Selenium	73 mcg
Zinc	1 mg
Vitamins
Vitamin A	24 mcg RAE
Vitamin B6	0 mg
Vitamin B12	0 mcg
Vitamin C	10 mg
Vitamin D	0 mcg
Vitamin E	1 mg
Vitamin K	16 mcg
Folate	63 mcg DFE
Thiamin	0 mg
Riboflavin	0 mg
Niacin	3 mg
Choline	18 mg

Note: only nutrients that are available will show on this display

MyPlate Food Groups

MyPlate Food Groups

Vegetables

3/4 cups

Grains

3 1/4 ounces

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