Cucumber and Tomato Salad

cucumber and tomato salad

Dice up two of summer’s favorite veggies, shake up the dressing, and in minutes you’ll be serving this delightful salad for lunch or with a favorite grilled entrée, such as our Dijon Grilled Chicken.

Since we’ve focused on the benefits of eating tomatoes in other recipes like our good ‘n healthy Tomato and Basil Soup, it’s the refreshing cucumber’s turn to be in the limelight.

A member of the botanical family Cucurbitaceae, cucumbers, along with honeydew, cantaloupe and watermelon, are made up of 95% water to help ward off dehydration.

In addition to containing other vitamins and nutrients essential to your diet, one cup of cucumber provides 11 percent of your daily requirement for vitamin K, which builds healthy bones. They also contain lignans, which research has shown may decrease the risk of cardiovascular disease as well as several types of cancer.

Naturally low in calories, fat, cholesterol and sodium, we promise this salad will keep you cool as a cucumber.

INGREDIENTS

  • 4 cups fresh tomatoes, cut into bite-sized pieces
  • 4 cups fresh cucumbers, sliced and cut into bite-sized pieces
  • 1 small red onion, sliced
Vinaigrette
  • ¼ cup extra virgin olive oil
  • 2 tablespoons red wine vinegar
  • ½ teaspoon dried oregano
  • ½ teaspoon dried basil
  • ½ teaspoon kosher salt
  • ¼ teaspoon black pepper

Combine vinaigrette ingredients in a jar and shake for about 15 seconds.

INSTRUCTIONS

  1. Combine tomatoes, cucumbers and onion in large bowl.
  2. Toss with vinaigrette and serve, or refrigerate until ready to serve. Best if eaten the same day or within hours of preparing.

Makes 8 servings.

Note: Add kalamata olives and feta cheese for a Greek Salad.

Nutritional Information
Per 1 cup serving: 70.9 calories; 6.9g total fat (0.9g saturated fat, 0.6g polyunsaturated fat, 5.0g monounsaturated fat); 121.9mg sodium; 0.0mg cholesterol; 2.3g carbohydrate; 0.7g fiber; 0.0g sugars; 0.6g protein; 97.1mg potassium.

About LG Health Hub

The LG Health Hub features breaking medical news and straightforward advice to help individuals of all ages make healthy choices and reach their wellness goals. The blog puts articles by trusted Lancaster General Health clinical experts, good 'n healthy recipes, videos, patient stories, and health risk assessments at your fingertips.

 

Share This Page: