Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.
Lactose
This recipe is safe for those who are lactose intolerant.
Sodium
This is a low sodium recipe.
GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.
Gluten Sensitivity
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.
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 | capers |
2 Tbsp | olive oil |
1/2 | lemon (juiced) |
1/2 cup | fresh mint leaves (minced) |
4 ounces | grape tomatoes (halved) |
1/8 tsp | salt |
fresh ground black pepper (to taste) | |
2 Tbsp | nonfat Greek yogurt |
Place the beans, cucumber, pepper, onion, capers, olive oil, lemon juice, mint, tomatoes, salt and pepper in a large bowl.
Toss well.
Add the yogurt and toss well. Chill well before serving.
Nutrition Facts
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 | |
Cholesterol 0mg | 0% |
Sodium 221mg | 9% |
Total Carbohydrates 46g | 14% |
Dietary Fiber 17g | 58% |
Sugars 4g | |
Protein 14g |
Vitamin A 27% | Vitamin C 112% |
Calcium 18% | Iron 41% |
Vitamin K 34 mcg | Potassium 1060 mg |
Magnesium 129 mg |