Healthy Recipes: Raspberry, Avocado & Mango Salad

Năng suất: 5 servings, about 2 cups each

Khẩu phần: 5

Thời gian chuẩn bị: 25 minutes

Tổng thời gian: 25 minutes

Mô tả công thức:

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.

Thành phần công thức:

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

Các bước công thức:

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.

Mẹo và ghi chú về công thức nấu ăn:

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.

Công thức dinh dưỡng:

Mỗi khẩu phần: 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

Tiền thưởng dinh dưỡng: Vitamin C (70% daily value), Vitamin A (60% dv), Folate (36% dv), Potassium (16% dv).

1 khẩu phần carbohydrate

Trao đổi: 1/2 fruit, 2 vegetable, 3 fat