Healthy Recipes - Raspberry, Avocado & Mango Salad

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Raspberry, Avocado & Mango Salad

Simmons, Marie

Pureed berries give the tangy wine vinegar dressing a creamy texture that gently clings to the lettuce and fruit. This is a salad to enjoy when fresh berries are in the market.

Servings: 5 servings, about 2 cups each
Total Time: 25 minutes
Ease of Preparation: Easy
Health: Low Calorie, Low Carb, High Fiber, Low Sat Fat, Low Cholesterol, Low Sodium, High Potassium, Heart Healthy

Ingredients:

Raspberry, Avocado & Mango Salad
1 1/2 cups fresh raspberries , divided
1/4 cup extra-virgin olive oil
1/4 cup red-wine vinegar
1 small clove garlic , coarsely chopped
1/4 teaspoon kosher salt
1/8 teaspoon freshly ground pepper
8 cups mixed salad greens
1 ripe mango , diced (see Tip)
1 small ripe avocado , diced
1/2 cup thinly sliced red onion
1/4 cup toasted chopped hazelnuts or sliced almonds (see Tip), optional

Steps:

1: Puree 1/2 cup raspberries, oil, vinegar, garlic, salt and pepper in a blender until combined.

2: Combine greens, mango, avocado and onion in a large bowl. Pour the dressing on top and gently toss to coat. Divide the salad among 5 salad plates. Top each with the remaining raspberries and sprinkle with nuts, if using.

Nutrition: (Per serving)

Calories - 215
Carbohydrates - 18
Fat - 16
Saturated Fat - 2
Monounsaturated Fat - 12
Protein - 3
Cholesterol - 0
Dietary Fiber - 7
Potassium - 564
Sodium - 122
Nutrition Bonus - Vitamin C (70 daily value), Vitamin A (60 dv), Folate (36 dv), Potassium (16 dv).

Tips: To dice 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. To toast chopped or sliced nuts, heat a small dry skillet over medium-low heat. Add nuts and cook, stirring, until lightly browned and fragrant, 2 to 3 minutes.

Related Links:

• Asian Chicken Salad
• More Healthy Chicken Recipes, Menus and Cooking Tips

EatingWell

This news arrived on: 07/08/2008

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