Green Salad with Tropical Fruit

Green Salad with Tropical Fruit

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From: EatingWell Magazine, January/February 2015

In this healthy side salad recipe, hearts of palm bring balance to the flavors of this pleasantly sweet tropical fruit salad with pineapple, grapefruit and bananas. Serve alongside grilled chicken or coconut-crusted fish.

Ingredients 8 servings

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Original recipe yields 8 servings
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  • Lime-Mint Vinaigrette
  • ¼ cup extra-virgin olive oil
  • 2 tablespoons lime juice
  • 2 tablespoons chopped fresh mint, plus more for garnish
  • ¼ teaspoon salt
  • Ground pepper to taste
  • Salad
  • 2 large grapefruit
  • 1 pineapple, peeled, cored and cut into 1-inch pieces (4-5 cups)
  • 1 14-ounce can hearts of palm, drained and sliced
  • 2 firm ripe bananas, sliced
  • 1 large head Boston lettuce, torn
  • ¼ cup unsweetened coconut chips, toasted (see Tip)

Preparation

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  1. To prepare vinaigrette: Whisk oil, lime juice, 2 tablespoons mint, salt and pepper in a small bowl.
  2. To prepare salad: Slice both ends off the grapefruit. With a sharp knife, remove the peel and white pith; discard. Working over a medium bowl, cut the segments from their surrounding membranes. Add pineapple, hearts of palm, bananas and 3 tablespoons of the vinaigrette; gently toss to combine.
  3. Arrange lettuce on a large serving plate or in a shallow serving bowl. Drizzle with the remaining vinaigrette. Arrange the fruit salad over the lettuce and sprinkle with coconut. Garnish with mint, if desired.
  • Look for thin flakes of dried unsweetened coconut called coconut chips in the produce section or near other coconut in large supermarkets and natural-foods stores. To toast: Place coconut chips or flakes in a small dry skillet over medium-low heat and cook, stirring constantly, until light brown in spots, 4 to 8 minutes.

Nutrition information

  • Serving size: ¾ cup salad & 1 cup lettuce
  • Per serving: 158 calories; 9 g fat(2 g sat); 3 g fiber; 21 g carbohydrates; 2 g protein; 47 mcg folate; 0 mg cholesterol; 13 g sugars; 0 g added sugars; 1,500 IU vitamin A; 53 mg vitamin C; 42 mg calcium; 2 mg iron; 192 mg sodium; 366 mg potassium
  • Nutrition Bonus: Vitamin C (88% daily value), Vitamin A (30% dv)
  • Carbohydrate Servings:
  • Exchanges: 1 fruit, ½ vegetable, 1½ fat

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