Recipe: Cucumber Salad

Without the avocado (as above), calorie count drops by 140, but who’s counting these days?

This makes three servings.

Ingredients

Protein

12 oz cooked boneless steak, cut into bite-sized pieces

Vinaigrette

2 Tbsp red wine vinegar

6 Tbsp extra virgin olive oil

1 tbsp lemon juice

1/4 tsp salt

pepper to taste

1 tsp celery seeds

2 tsp dried oregano

Salad

2 large cucumbers (8 inches long), peeled or not, sliced and wedged

3 medium tomatoes (4 to 4.5 oz each), diced

1 green bell pepper, diced

1/2 small red onion, thinly sliced

0.5 to 1 oz parsley (about 1/4 of a typical bunch), leaves plucked and chopped, stems discarded

2 oz parmesan cheese (good quality), shredded or shaved

1.5 avocados (California or Haas, dark skin), peeled and sliced or diced

For the lacto-vegetarians in your life (or vegans if you omit the cheese)

Instructions

Start with the vinaigrette. to a small bowl add the vinegar, olive oil, lemon juice, salt, pepper, celery seeds and oregano, then whisk together and set aside.

In a large bowel, mix the cucumber, tomatoes, bell pepper, onion, parsley, and cheese. Then add the vinaigrette and all ingredients gently but thoroughly. Enjoy the steak and avocado on the side or mixed into the salad.

A serving is three cups of salad, 4 oz steak, and 1/2 avocado.

Number of servings: 3

Nutrient Analysis Per Serving (FitDay):

826 calories

Calories from fat: 67%

Calories from protein: 22%

Calories from carbohydrate: 11%

26 carb grams

11 fiber grams

15 grams digestible carb

43 protein grams

Prominent features (70% or more of RDA): Protein, B6, B12, C, iron, phosphorus, selenium, zinc.

Options to consider:

Substitute chicken or shrimp for steak. Substitute other cheese for Parmesan. Sprinkle final product with lemon juice.

The salad alone would be a hit at any potluck dinner

 

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