Spanish Salad of Oranges, Fennel, Red Onion, and Mint with Dressing
Randy Mayor
Ingredients
- 2 cups thinly sliced red onion (about 1 large)
- 3 large navel oranges (about 5 pounds)
- 3 cups thinly sliced fennel bulb (about 1 pound)
- 1/4 cup loosely packed fresh mint leaves
- 3 tablespoons plain fat-free yogurt
- 2 tablespoons frozen orange juice concentrate, thawed
- 2 tablespoons red wine vinegar
- 1 teaspoon coriander seeds, toasted and crushed
- 4 teaspoons extravirgin olive oil
- 1/2 teaspoon sea salt
- 1/4 teaspoon freshly ground black pepper
Preparation
Place thinly sliced red onion in a medium bowl; cover with ice water, and soak 15 minutes. Drain well.
Carefully remove rind and white pithy part of rind from oranges; discard rind and pith. Cut each orange in half vertically; remove white pithy core portion, and discard. Cut oranges crosswise into 1/4-inch-thick slices, reserving about 1/3 cup juice for dressing.
Layer red onion, thinly sliced fennel, and orange evenly in a bowl or on a platter, and sprinkle with fresh mint leaves. Combine reserved juice, plain fat-free yogurt, juice concentrate, and remaining ingredients in a small bowl, and stir with a whisk to combine. Drizzle evenly over salad; serve immediately.
- Yield: 6 servings (serving size: about 1 cup)
"This is a typical Spanish-style salad, but it would go well with almost any menu." -Lillian Julow, Gainesville, FL
Nutritional Information
| Calories per serving: | 163 |
|---|---|
| Calories per serving: | 19% |
| Fat per serving: | 3.5g |
| Saturated fat per serving: | 0.5g |
| Monounsaturated fat per serving: | 2.3g |
| Polyunsaturated fat per serving: | 0.4g |
| Protein per serving: | 3.4g |
| Carbohydrates per serving: | 32.8g |
| Fiber per serving: | 7g |
| Cholesterol per serving: | 0.0mg |
| Iron per serving: | 1.3mg |
| Sodium per serving: | 241mg |
| Calcium per serving: | 134mg |
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