Courtesy of 150 best Indian, Asian, Carribbean and more Diabetes Recipes by Sobia Khan
In Spain, this delightfully refreshing Spanish Orange Avocado Salad is eaten during the winter months, when tomatoes are not at their prime, but I recommend serving it on a hot summer day. The use of avocado is a Mexican influence on Spanish cuisine.
INGREDIENTS
Salad
- 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
Dressing
- 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
METHOD
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.
TIPS
- 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:
Calories 175
Fat, total 10 g
Fat, saturated 1.4 g
Cholesterol 0 mg
Sodium 96 mg
Carbohydrate 23 g
Fiber 6 g
Protein 3 g
Food choices:
1 Carbohydrate
2 Fat
