Wednesday, July 21, 2010

Recipe: Mango, Cucumber and red Pepper Salad

Issue No. 306

 

Healthy Salsa Salad

Mango, Cucumber and Red Pepper Salad.jpg

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AICR's Campaign for Cancer Prevention has begun. Volunteers are sending letters to their neighbors. If you receive one we hope you will respond with a donation. For more information or to volunteer go to aicrgive.org and click on become a volunteer.

Fresh, tropical salsas can be flavorful reminders that summer is almost here. This deconstructed recipe features all the glory of a salsa in a healthy side-salad that’s perfect for your New American Plate. The tropical mango is a good source of Vitamins A and C and adds zing to the red lettuce and cucumber. Toss with the lime and orange juice blend and this low-calorie dish is ready to enjoy anytime.

Mango, Cucumber and Red Pepper Salad

  • 2 Tbsp. fresh lime juice
  • 2 Tbsp. orange juice
  • 2 tsp. brown sugar
  • 1/8 tsp. red pepper flakes
  • 1/2 tsp. salt
  • Ground black pepper
  • 2 Persian (or 1, 8-inch piece seedless cucumber), peeled and cut in 1/4-inch slices
  • 1 small red bell pepper, seeded and cut into 3/8-inch strips
  • 1 ripe medium mango
  • 8 red lettuce leaves
  • 1/4 cup lightly packed spearmint leaves
  • 1/4 cup unsalted dry-roasted peanuts, chopped

In medium mixing bowl, combine lime and orange juices with sugar, red pepper flakes, salt and a few grinds black pepper. Add cucumber and red pepper.

For mango, cut thin slice off stem and pointed ends. Using a swivel-bladed vegetable peeler or sharp paring knife, remove peel in strips, working from one cut end of fruit to the other. Cut flesh away from both sides of the pit, making two large domes. (Any flesh remaining on the pit is the cook’s portion.) Cut each mango half lengthwise into 1/4-inch strips and add to mixing bowl.

Toss with fork to combine salad, then set aside for 20-30 minutes to allow ingredients to marinate in the dressing.

To serve, line four salad plates with lettuce leaves. Mound one-fourth of salad onto each plate. Sprinkle on mint and peanuts. Serve immediately.

Makes 4 servings (4 cups)

Per serving: 120 calories, 5 g total fat ( 0.5 g saturated fat), 17 g carbohydrate,
4 g protein, 3 g dietary fiber, 300 mg sodium.

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AICR's Diet and Health Guidelines for Cancer Prevention.


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