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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 or Anjou (red) pear, cored but unpeeled, and cut up

Poppy seed dressing:
2 tablespoons honey
¼ cup canola oil
¼ cup lemon juice
1 tablespoon poppy seeds
1 teaspoon Dijon mustard
Winter salad
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
Protein 2 g
Carbohydrate 38 g
Total fat 14 g
Saturated fat 1 g
Monounsaturated fat 9 g
Cholesterol 0 mg
Sodium 56 mg
Fiber 4 g

Mayo Clinic Healthy Weight Pyramid Servings
Vegetables 2
Fruits 2
Fats 2

Source: This recipe is taken from The Fix-It and Enjoy-It Healthy Cookbook.


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