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Cucumber pineapple salad

December 5, 2019

Recipe

Salad doesn't have to be boring. Jazz up your salad greens with this cucumber and pineapple topping.

Serves 4

Sunflower seeds can be substituted for sesame seeds in this recipe.

In a heavy saucepan, bring the sugar, vinegar and water to a boil. Stir constantly until reduced to about 1/2 cup, about 5 minutes. Transfer to a large bowl and place in the refrigerator until cool. Add the pineapple, cucumber, carrot and red onion to the mixture. Toss well.

To serve, divide the salad greens among individual plates. Top with the pineapple mixture and sprinkle with toasted sesame seeds. Serve immediately.

1/4 cup sugar
2/3 cup rice wine vinegar
2 tablespoons water
1 cup canned no-sugar added pineapple chunks
1 cucumber, peeled and thinly sliced
1 carrot, peeled and cut into thin strips
1/3 cup thinly sliced red onion
4 cups torn salad greens
1 tablespoon sesame seeds, toasted

DASH Eating Plan Servings

Dairy foods (low-fat or fat-free) Fats and oils 1 Fruits Grains and grain products Meats, poultry and fish Nuts, seeds and dry beans 1 Sweets 1 Vegetables

Diabetes Meal Plan Choices

Fats Dairy foods (low-fat or fat-free) 1 Fruits Meat and meat substitutes Milk and milk products 1 Nonstarchy vegetables Starches 1 Sweets, desserts and other carbohydrates

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates Fats 1 Fruits Protein and dairy 1 Sweets 1 Vegetables

Nutritional analysis per serving

Calcium 129 Calories 28 g Total carbohydrate 0 mg Cholesterol 2 g Dietary fiber Trace Monounsaturated fat Potassium 2 g Protein Trace Saturated fat About 1 1/2 cups Serving size 102 mg Sodium 1 g Total fat