Healthy Recipes: Raspberry, Avocado & Mango Salad

収率： 5 servings, about 2 cups each

人数: 5

準備時間： 25分

合計時間: 25分

レシピの説明:

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.

レシピの材料:

1. 1 1/2 cups fresh raspberries, divided
2. 1/4 cup extra-virgin olive oil
3. 1/4 cup red-wine vinegar
4. 1 small clove garlic, coarsely chopped
5. 1/4 teaspoon kosher salt
6. 1/8 teaspoon freshly ground pepper
7. 8 cups mixed salad greens
8. 1 ripe mango, diced (see Tip)
9. 1 small ripe avocado, diced
10. 1/2 cup thinly sliced red onion
11. 1/4 cup toasted chopped hazelnuts or sliced almonds (see Tip), optional

レシピの手順:

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.

レシピのヒントと注意事項:

1. Tips: To dice a mango:
2. 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.
3. 2. With the seed perpendicular to you, slice the fruit from both sides of the seed, yielding two large pieces.
4. 3. Turn the seed parallel to you and slice the two smaller pieces of fruit from each side.
5. 4. Cut the fruit into the desired shape.
6. 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.

レシピの栄養:

一食当たり： 229 calories; 16 g fat (2 g sat, 12 g mono); 0 mg cholesterol; 21 g carbohydrate; 3 g protein; 8 g fiber; 82 mg sodium; 613 mg potassium

栄養ボーナス: Vitamin C (70% daily value), Vitamin A (60% dv), Folate (36% dv), Potassium (16% dv).

1 Carbohydrate Servings

取引所: 1/2 fruit, 2 vegetable, 3 fat