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RECIPES


Mixed Lettuce, Fennel & Orange Salad with Black Olive Vinaigrette

From EatingWell Magazine Fall 2002 -- Subscribe Now!
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NUTRITION PROFILE:
Low Calorie | Low Carb | High Fiber | Low Sodium | Low Cholesterol | Low Sat Fat | High Calcium | High Potassium | Heart Healthy | Healthy Weight

This colorful salad offers a symphony of flavors and textures. Savory black olives, sweet orange slices and crisp, licorice-flavored fennel balance the slightly bitter tastes of chicory, radicchio and Belgian endive.

Makes 8 servings, 1 3/4 cups each

ACTIVE TIME: 30 minutes

TOTAL TIME: 30 minutes

EASE OF PREPARATION: Moderate

Black olive vinaigrette
1 tablespoon red-wine vinegar
1 tablespoon lemon juice
1 teaspoon Dijon mustard
2 cloves garlic, minced
1/8 teaspoon salt, or to taste
Freshly ground pepper to taste
1/4 cup extra-virgin olive oil
1/2 cup Kalamata olives, pitted and coarsely chopped
1 tablespoon chopped fresh parsley

Salad
3 medium navel or Valencia oranges
10 cups mixed lettuces (3 small heads), such as chicory, radicchio and leaf lettuce, torn into bite-size pieces
2 heads Belgian endive, sliced
2 bulbs fennel, trimmed and sliced

1. To prepare vinaigrette: Whisk vinegar, lemon juice, mustard, garlic, salt and pepper in a small bowl. Slowly whisk in oil. Stir in olives and parsley.
2. To prepare salad: Using a sharp knife, remove peel and white pith from oranges. Quarter the oranges; slice pieces crosswise.
3. Just before serving, combine lettuces, endive, fennel and the orange slices in a large bowl. Drizzle the vinaigrette over the salad and toss to coat well.

NUTRITION INFORMATION: Per serving: 167 calories; 10 g fat (1 g sat, 7 g mono); 0 mg cholesterol; 18 g carbohydrate; 4 g protein; 7 g fiber; 274 mg sodium.

Nutrition bonus: 100% dv Vitamin A, 58 mg Vitamin C (100% dv), 296 mcg Folate (74% dv), 30% dv Fiber.

MAKE AHEAD TIP: Cover and refrigerate the vinaigrette (Step 1) for up to 2 days. Washed, dried lettuce will keep in a plastic bag in the refrigerator for up to 8 hours. Keep prepared oranges and fennel in separate containers in the refrigerator for up to 8 hours.

Mixed Lettuce, Fennel & Orange Salad with Black Olive Vinaigrette - another healthy recipe from EatingWell


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