Estimated Nutrition (whole recipe, rough)
Counts 6 of 7 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 6 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Yogurt | 170g plain Greek | 100 |
| Sugar | 1 tbsp (12.5g) granulated | 49 |
| Onion | 1 medium (110g) | 44 |
| Tomato | 1 medium (123g) | 22 |
| Cucumber | 1/2 cup sliced (52g) | 16 |
| Vinegar | 1 tbsp (15ml) distilled | 3 |
| Wheat | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 2 cup cracked wheat or wheat
- berries
- 2 cup chopped tomatoes
- 1 cup chopped cucumbers
- 1 x chopped purple onion
- x fatfree yogurt
- x balsamic vinegar
- x sugar
- =
Directions
Start with 2 cups of cooked cracked wheat. I just boil it until its done. Actually i think you are supposed to use boiled wheat berries. Add an equal amount of chopped tomatoes and half as much chopped cucumbers and chopped purple onion to taste. For dressing i use fatfree yogurt with basimaic vinegar and some sugar. Yogurt or sour cream with dried italian salad dressing would also be good