Courtesy of 150 best Indian, Asian, Carribbean and more Diabetes Recipes by Sobia Khan
- 1⁄2 head romaine lettuce (green part only), 1⁄2
- finely chopped (about 4 cups/1 L)
- 4 large navel or Valencia oranges, cut into 4
- 1⁄2-inch (1 cm) thick slices
- 2 large avocados, thinly sliced 2
- 1 roasted red bell pepper (see tip, 1
- page 187), julienned
- 1 cup thinly sliced red onion 250 mL
- 2 tbsp finely chopped fresh mint 30 mL
- 3 tbsp extra virgin olive oil (see box, page 150) 45 mL
- 1 tbsp sherry vinegar 15 mL
- 11⁄2 tsp freshly squeezed lemon juice 7 mL
- 1 tsp grainy Dijon mustard 5 mL
- 1⁄4 tsp salt 1 mL
Prep Time Makes
20 minutes 8 servings
- Dressing: In a small bowl, whisk together oil, vinegar, lemon juice, mustard and salt.
- Salad: Arrange lettuce on a large platter. Arrange oranges decoratively on top, then avocados, roasted peppers and onion.
- Just before serving, drizzle dressing over salad and sprinkle with mint.
- This salad is best eaten soon after it is made.
- Grainy Dijon mustard (also called old-fashioned or whole Dijon mustard) is preferred in this recipe because it has a milder flavor. If it’s not available, you can use regular Dijon, but use half as much, as the flavor is very strong.
- It is important to buy seedless oranges, such as navel or Valencia oranges, for this salad. Navel and Valencia oranges are available almost year-round.
- The fat in this salad is high, but it comes mostly from the avocado, which provides healthy monounsaturated fat.
Nutrition info per serving:
Fat, total 10 g
Fat, saturated 1.4 g
Cholesterol 0 mg
Sodium 96 mg
Carbohydrate 23 g
Fiber 6 g
Protein 3 g