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We thought it might be nice to offer a light recipe this week as we wrap up the indulgent holiday season.

Low-calorie cucumbers are enhanced with Korean flavors in today’s salad. Cucumbers are perfect for people watching their waistlines. One cup has a mere 14 calories. In addition, cucumber skins are a surprisingly good source of lutein, a phytonutrient that's believed to help keep eyes healthy, so leave the skin on as you prepare today’s recipe.

A seedless cucumber, also known as an English or hothouse cucumber, worked well in this salad. Look for cucumbers that are firm and rounded on the ends. The skin should be deep green in color, not pale or yellow.

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Rice vinegar, gingerroot and toasted sesame oil add Korean flavor to this simple dish.

Rice vinegar, a staple in Asian cooking, is made from fermented rice. It has mild acidity and a slightly sweet flavor. It comes in two forms, regular and seasoned. We favor regular rice vinegar because the seasoned version is made with added salt and sugar.

Ginger, used in everything from soups to cookies to salad dressings, adds a distinctive flavor to a variety of foods. This gnarled, knobby rhizome (an underground stem) has a peppery, slightly sweet flavor with a pungent and spicy aroma. Choose rhizomes that feel heavy for their size and have a plump, smooth, tan skin. Wrinkled or cracked skin is a sign that the spice is past its prime.

Rounding out the fresh flavors of this salad is sesame oil. Rich in heart-healthy unsaturated fats, sesame oil is available in two forms: plain and toasted. Plain sesame oil is a light-colored, neutral-flavored oil that can be used for sautéing. Toasted sesame oil is deep amber in color and has an intense, nutty flavor and aroma. Because of its strong flavor, a little goes a long way. Because of  its lower smoke point, it’s best used as a finishing oil added at the end of the cooking process or in dressings and sauces.

Darlene Zimmerman is a registered dietitian in Henry Ford Hospital’s Heart & Vascular Institute. For questions about today’s recipe, call 313-972-1920.

Korean Cucumber Salad

Serves:  6 (¾ cup per serving)  / Prep time: 15 minutes  / Total time: 3 hours 15 minutes (includes marinating time)

⅔ cup rice vinegar

¼ cup sugar

2 teaspoons minced gingerroot

½ teaspoon toasted sesame oil

¼ teaspoon black pepper

⅛ teaspoon crushed red pepper flakes

5 cups sliced English (seedless) cucumber (about 2 whole cucumbers)

¾ cup diced red bell pepper

4 green onions, thinly sliced

½ teaspoon salt

¼ cup peanuts, chopped

In a measuring cup or small bowl, whisk together vinegar, sugar, gingerroot, oil, black pepper and crushed red pepper until sugar dissolves. Place cucumbers, red bell pepper and green onion in a large bowl, add dressing and toss to coat. Cover and refrigerate 2 to 4 hours. Add salt and stir. Garnish with peanuts and serve.

Created by Darlene Zimmerman, MS, RD, for Heart Smart®. 

95 calories (38% from fat), 4 grams fat (1 gram sat. fat, 0 grams trans fat), 15 grams carbohydrates, 3 grams protein, 183 mg sodium, 0 mg cholesterol, 27 mg calcium, 2 grams fiber. Food exchanges:  ½ starch, 1 vegetable, ½ fat.

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