2 cucumbers, washed and chopped
1 tomato, washed and chopped
¼ onion, finely chopped
2 cups whole wheat couscous or brown rice
2 teaspoons chopped fresh dill, or ½ teaspoon dried dill
½ cup low-fat Italian salad dressing
Tomato Cucumber Salad
Servings: 4
Ingredients:
Directions:
- Cook couscous or brown rice according to package directions.
- Toss together the cucumbers, tomato, onion, dill, couscous (or rice), and salad dressing.
- Chill for 1 hour and serve.
Recipe Category
30 minutes or less, One pan meals
This institution is an equal opportunity provider.
This material was funded by USDA's Supplemental Nutrition Assistance Program - SNAP in cooperation with Maryland’s Department of Human Services and University of Maryland Extension. University programs, activities, and facilities are available to all without regard to race, color, sex, gender identity or expression, sexual orientation, marital status, age, national origin, political affiliation, physical or mental disability, religion, protected veteran status, genetic information, personal appearance, or any other legally protected class.
Tomato Cucumber Salad
Servings: 4
Ingredients:
2 cucumbers, washed and chopped
1 tomato, washed and chopped
¼ onion, finely chopped
2 cups whole wheat couscous or brown rice
2 teaspoons chopped fresh dill, or ½ teaspoon dried dill
½ cup low-fat Italian salad dressing
Directions:
- Cook couscous or brown rice according to package directions.
- Toss together the cucumbers, tomato, onion, dill, couscous (or rice), and salad dressing.
- Chill for 1 hour and serve.
Nutrition Facts
4 serving per container
Serving size 1/2 cup
| Amount Per Serving | ||
|---|---|---|
| Calories | 350 | |
| % Daily Value* | ||
| Total Fat 3g | 4% | |
| Saturated Fat 0g | 0% | |
| Trans Fat 0g | ||
| Cholesterol 0mg | 0% | |
| Sodium 15mg | 1% | |
| Total Carbohydrate 73g | 27% | |
| Dietary Fiber 1g | 4% | |
| Total Sugars 5g | ||
| Includes 0g Added Sugars | 0% | |
| Protein 11g | ||
| Vitamin D 0mcg | 0% | |
| Calcium 31mg | 2% | |
| Iron 1mg | 6% | |
| Potassium 330mg | 8% | |
The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
This institution is an equal opportunity provider.
This material was funded by USDA's Supplemental Nutrition Assistance Program - SNAP in cooperation with Maryland’s Department of Human Services and University of Maryland Extension. University programs, activities, and facilities are available to all without regard to race, color, sex, gender identity or expression, sexual orientation, marital status, age, national origin, political affiliation, physical or mental disability, religion, protected veteran status, genetic information, personal appearance, or any other legally protected class.