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Red Leaf Salad with Mango Chutney Dressing

Makes 6 servings

This salad features attractive colors and textures, not to mention delicious flavor.

Ingredients

8 cups torn red leaf lettuce 2 L
1  tart apple, coarsely chopped 1 
1/2 cup sliced green onions 125 mL
1/2 cup halved seedless red grapes 125 mL
1 cup unsalted roasted whole peanuts 250 mL
     
  Dressing  
1 tsp curry powder 5 mL
1/2 tsp granulated sugar 2 mL
1/8 tsp ground turmeric 0.5 mL
pinch salt pinch
1/4 cup freshly squeezed lemon juice 60 mL
3 tbsp mild or hot mango chutney 45 mL
2 tbsp red wine vinegar 30 mL
1/4 cup canola oil 60 mL
Blender or food processor
 

Instructions

Step 1
In a large bowl, combine lettuce, apple, green onions and grapes

Step 2
Dressing: In blender, combine curry powder, sugar, turmeric, salt, 1/4 cup (60 mL) water, lemon juice, chutney and vinegar; blend until smooth. With the motor running, through the feed tube, gradually add oil and process until blended.

Step 3
Pour half the dressing over salad and toss to coat. Garnish with peanuts. Pass the remaining dressing at the table, if desired.

Tips

You could also whisk the dressing instead of using a food processor or blender. Shemina’s young daughter gets a kick out of this task.
Much of the fat in this salad comes from the peanuts, which provide mostly unsaturated fat. If you want to reduce the total amount of fat, use 1/2 cup (125 mL) peanuts. The protein will also be reduced if you make this change.

Nutrition & Notes

Nutrition Information
Valeur nutritive
per 1 serving
% Daily Value
% valeur quotidienne
Amount
Teneur
Calories / Calories 210
24%
Fat / Lipides 15.7 g
Saturated / saturés 1.9 g
+ Trans / trans
Cholesterol / Cholestérol 0.1 mg
4%
Sodium / Sodium 89 mg
5%
Carbohydrates / Glucides 15 g
12%
Fiber / Fibres 3 g
Sugars / Sucres 8.2 g
Protein Protéines 7g
29%
Vitamin A / Vitamine A
13%
Vitamin C / Vitamine C
4%
Calcium / Calcium
8%
Iron / Fer
Very high in: Magnesium and folate
High in: Thiamine
Diabetes Food Choice Values:
1⁄2 Carbohydrate
1 Meat & Alternatives
2 Fats
Chutneys are sweet, spicy and tangy from the essential ingredients of sugar, spices and vinegar. They can be smooth or, more traditionally, quite lumpy. Purchased mango chutney is available mild or hot; either will work well in this dressing.
Contributor
Shemina Patni, Dietitian, British Columbia
© Cook! Dietitians of Canada. 2011. Published by Robert Rose Inc.

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