RECIPE
Winter salad
SERVES 4
Ingredients
1 head (about 4 cups) red leaf lettuce
1 head (about 4 cups) Romaine lettuce
1 Granny Smith apple, cored but unpeeled, and cut up
½ cup raisins
1 small red onion, thinly sliced
1 Bosc (brown) pear orAnjou
Poppy seed dressing:
2 tablespoons honey
¼ cup canola oil
¼ cup lemon juice
1 tablespoon poppy seeds
1 teaspoonDijon
Ingredients
1 head (about 4 cups) red leaf lettuce
1 head (about 4 cups) Romaine lettuce
1 Granny Smith apple, cored but unpeeled, and cut up
½ cup raisins
1 small red onion, thinly sliced
1 Bosc (brown) pear or
Poppy seed dressing:
2 tablespoons honey
¼ cup canola oil
¼ cup lemon juice
1 tablespoon poppy seeds
1 teaspoon
Dietitian's Tip: Replacing the raisins with dried cranberries, craisins, chopped dried apricots or even a mixture of several varieties of dried fruit can make the salad more colorful and add greater complexity to its taste. The calorie count should not change significantly with this substitution.
Directions
Tear red leaf lettuce and Romaine lettuce into bite-sized pieces. Place in large bowel. Add apple, raisins, onion slices, and pear. Toss gently.
Mix dressing ingredients in a separate bowl or a jar with a tight-fitting lid. Pour dressing over salad just before serving.
Nutritional Analysis (per serving)Calories 284
Mayo Clinic Healthy Weight Pyramid Servings
Protein 2 g
Carbohydrate 38 gTotal fat 14 g
Saturated fat 1 gMonounsaturated fat 9 g
Cholesterol 0 mgSodium 56 mg
Fiber 4 gVegetables 2
Fruits 2
Fats 2
Source: This recipe is taken from The Fix-It and Enjoy-It Healthy Cookbook.
