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Recipe: Citrus salad

Medically reviewed on Jan 29, 2018

Serves 4

Dietitian Tip

To speed up the assembly of the salad, you can use already-segmented oranges and grapefruit. This salad is a good source of potassium, folate, and vitamins A and C.

Ingredients

  • 2 oranges
  • 1 red grapefruit
  • 2 tablespoons orange juice
  • 2 tablespoons olive oil
  • 1 tablespoon balsamic vinegar
  • 4 cups spring greens
  • 2 tablespoons pine nuts
  • 2 tablespoons chopped mint for garnish (optional)

Directions

Working with 1 orange at a time, cut a thin slice off the top and bottom, exposing the flesh. Stand the orange upright and, using a sharp knife, thickly cut off the peel, following the contour of the fruit and removing all of the white pith and membrane. Holding the orange over a small bowl, carefully cut along both sides of each section to free it from the membrane. As you work discard any seeds and let the sections and any juice fall into the bowl. Repeat with the other orange and the grapefruit.

In a separate bowl, whisk together the orange juice, olive oil and vinegar. Pour the mixture over the fruit segments and toss gently to coat evenly. To serve, divide the spring greens among individual plates. Top each with the fruit and dressing mixture and sprinkle each with 1/2 tablespoon pine nuts. Garnish with chopped mint (optional). Serve immediately.

Nutritional Analysis (per serving)

Serving Size1 cup lettuce and about 1/2 cup fruit
Calories166
Carbohydrate17 g
Cholesterol0 mg
Fiber3 g
Protein2 g
Sodium11 mg
Monounsaturated Fat6 g
Saturated Fat1 g
Total Fat10 g

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