Carrot, Cucumber and Tomato Salad

2 Reviews
100% would make this recipe again

In France, this kind of salad is known as "salade composée", because the ingredients are artfully composed, rather than randomly tossed together.

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Curing : 15 min Preparation : 15 min
190 calories/serving

Ingredients

2 carrots, grated 200 g
2 cucumbers, medium size, English, cut into sticks 500 g
2 1/2 tbsp Classic Vinaigrette 38 mL
2 tomatoes, sliced 240 g
4 tsp extra virgin olive oil 20 mL
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
40 g Parmesan cheese, shaved into curls

Method

  1. Prepare the carrots and cucumber, placing them in 2 separate bowls : Cut the cucumbers into sticks, then put them in a colander, sprinkle with salt then let drain for about 15 min. Rinse the cucumber sticks, drain and pat dry. Peel the carrots, then shred them using a large-holed grater. Add half of the Classic Vinaigrette to each bowl, then toss to combine. Set aside.
  2. Prepare the tomatoes placing them directly on the plates : Slice the tomatoes; pour the virgin olive oil over the tomatoes, then season with salt and pepper.
  3. Arrange the dressed carrots and cucumbers in 2 separate mounds onto each individual serving plate.
  4. Shave the Parmesan using a vegetable-peeler, then sprinkle the curls over the salad. Serve.

Nutrition Facts Table

per 1 serving (220 g)

Amount

% Daily Value

Calories

190

Fat

15 g

23 %

Saturated 3.3 g
+ Trans 0 g

17 %

Cholesterol

10 mg

Sodium

200 mg

9 %

Carbohydrate

11 g

4 %

Fibre

3 g

10 %

Sugars

5 g

Net Carbs

8 g

Protein

5 g

Vitamin A

74 %

Vitamin C

21 %

Calcium

14 %

Iron

5 %
More info

Claims

This recipe is :
Free  :
Added Sugar
Excellent source of  :
Vitamin A, Vitamin K
Good source of  :
Potassium, Vitamin E
Source of  :
Calcium, Fibre, Folacin, Iron, Magnesium, Manganese, Niacin, Pantothenic Acid, Phosphorus, Selenium, Vitamin B1, Vitamin B12, Vitamin B2, Vitamin B6, Vitamin C, Zinc
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Vegetables 1 ½
Meat and Alternatives ½
Fats 3
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

2 Reviews (2 with rating only) 100% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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