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Spinach, Avocado & Mango Salad

:  Fall 2004, The EatingWell Diabetes Cookbook (2005)

Your rating: None Average: 3.8 (26 votes)

Reader Jennifer Sanders contributed this salad, which offers a wealth of color and texture, as well as antioxidants.


READER'S COMMENT:
"Didn't have Radicchio - however, increased spinach and added nectarines instead of mangos - fanTAStic! "
Spinach, Avocado & Mango Salad Recipe

Makes: 4 servings, 2 cups each

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low cholesterol | Low saturated fat | Low sodium | Heart healthy | Healthy weight | High fiber | Gluten free |

View Our Nutrition Guidelines »

Ingredients

Dressing

  • 1/3 cup orange juice
  • 1 tablespoon red-wine vinegar
  • 2 tablespoons hazelnut oil, almond oil or canola oil
  • 1 teaspoon Dijon mustard
  • 1/4 teaspoon salt, or to taste
  • Freshly ground pepper, to taste

Salad

  • 10 cups baby spinach leaves, (about 8 ounces)
  • 1 1/2 cups radicchio, torn into bite-size pieces
  • 8-12 small red radishes, (1 bunch), sliced
  • 1 small ripe mango, sliced
  • 1 medium avocado, sliced

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Preparation

  1. To prepare dressing: Whisk juice, vinegar, oil, mustard, salt and pepper in a bowl.
  2. To prepare salad: Just before serving, combine spinach, radicchio, radishes and mango in a large bowl. Add the dressing; toss to coat. Garnish each serving with avocado slices.

Nutrition

Per serving: 210 calories; 14 g fat ( 2 g sat , 2 g mono ); 0 mg cholesterol; 10 g carbohydrates; 3 g protein; 6 g fiber; 258 mg sodium; 479 mg potassium.

Nutrition Bonus: Vitamin C (70% daily value), Vitamin A (40% dv), Fiber (26% dv).

Carbohydrate Servings: 1

Exchanges: 3 vegetable, 3 fat (mono)


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Recipe Categories

Style/Theme
Entertaining, casual
Entertaining, formal
Picnic
Potluck
Quick (total 30 min. or less)
Vegan
Vegetarian
Health & Diet Considerations
Healthy weight
High fiber
Gluten free
Diabetes appropriate
Low calorie
Low cholesterol
Low saturated fat
Low sodium
Heart healthy
Ease of Preparation
Easy
Total Time
30 minutes or less
Servings
4
Preparation/ Technique
No-cook
Type of Dish
Salad, side/appetizer
Meal/Course
Dinner

Ethnic/Regional
American
Caribbean
Season
Spring
Summer
Fall
Winter
Holiday
Christmas
New Year's Eve
Thanksgiving
Publication
The EatingWell Diabetes Cookbook (2005)
Fall 2004
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