Healthy Recipes - Mango Salad with Ginger-Raisin Vinaigrette

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Mango Salad with Ginger-Raisin Vinaigrette

Raghavan Iyer

Ginger is the perfect match for mangoes, and this unusual combination with golden raisins and malt vinegar brings great complexity with commonly available ingredients.

Servings: 6 servings
Total Time: 35 minutes
Ease of Preparation: Easy
Health: Low Calorie, Low Carb, Low Sat Fat, Low Cholesterol, Low Sodium, Heart Healthy, Healthy Weight

Ingredients:

Dressing
1/4 cup golden raisins
1 cup boiling water
3 tablespoons extra-virgin olive oil
2 tablespoons malt vinegar or red-wine vinegar
1 tablespoon finely chopped fresh cilantro leaves and tender stems
1 teaspoon minced ginger
1 fresh green Thai, serrano or small jalapeno chile , stemmed and finely chopped (see Note)
1/8 teaspoon salt

Salad
8 cups mesclun or other mixed baby salad greens (5 ounces)
1 large ripe, firm mango , peeled (see Tip) and diced (1 1/2 cups)
1 medium red bell pepper , seeded and cut into julienne slices (1 cup)

Steps:

1: To prepare dressing: Place raisins and boiling water in a small bowl. Let soften for 30 minutes. Drain; transfer the raisins to a blender. Add oil, vinegar, cilantro, ginger, chile and salt. Puree, scraping the sides as needed, until smooth. Set aside 1 tablespoon of the dressing.

2: To prepare salad: Place the greens in a large bowl and toss with the remaining dressing. Divide among 6 plates. Place mango and bell pepper in the bowl; add the reserved tablespoon of dressing and toss to coat. Top the greens with the mango mixture. Serve immediately.

Nutrition: (Per serving)

Calories - 118
Carbohydrates - 14
Fat - 7
Saturated Fat - 1
Monounsaturated Fat - 5
Protein - 1
Cholesterol - 0
Dietary Fiber - 2
Potassium - 227
Sodium - 60
Nutrition Bonus - Vitamin C (76 daily value), Vitamin A (30 dv).

Note: Fresh and dried chiles vary widely in spiciness depending on variety and seasonality. Smaller varieties are generally hotter. What makes chiles hot, capsaicin, is found in the inner membrane and seeds. Add chiles with caution when cooking, tasting as you go. Tip: How to cut a mango: 1. Slice both ends off the mango, revealing the long, slender seed inside. Set the fruit upright on a work surface and remove the skin with a sharp knife. 2. With the seed perpendicular to you, slice the fruit from both sides of the seed, yielding two large pieces. 3. Turn the seed parallel to you and slice the two smaller pieces of fruit from each side. 4. Cut the fruit into the desired shape.

Related Links:

• Ginger Fried Rice
• More Healthy Ginger Recipes and Cooking Tips

EatingWell

This news arrived on: 03/04/2008

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