Recipes

Indulge Yourself Healthfully...With Mangos

Posted: 1/7/2011

(NAPSI) - Luscious mangos. They are chock-full of fiber, bursting with antioxidants and provide a tropical zing to any humdrum salad. This Spinach Salad with Mango Vinaigrette is composed of good-for-you spinach, walnuts and tomatoes plus creamy blue cheese and succulent mangos that transform this salad into a dish straight from paradise.

At only 300 calories per serving, this salad is perfect as a side dish or you can double up the amount for an ideal meatless meal. Your family will love this crunchy, juicy, tangy salad that provides a balance of important nutrients. Mangos provide more than 20 essential vitamins and minerals, are an excellent source of vitamins A and C and are rich in fiber. Since they’re available year-round, mangos can be your go-to source for sweet, indulgent flavors anytime of year.

Spinach Salad with Mango Vinaigrette

Makes 4 Servings

Prep time: 15 minutes

1 (10-ounce) bag baby spinach

1½ ripe mangos, peeled, pitted and cubed

1 medium tomato, cored, seeded and finely chopped

⅓ cup walnuts, toasted and chopped

⅓ cup green onions, sliced

⅓ cup crumbled blue cheese

freshly ground pepper, to taste

Mango Vinaigrette

½ mango, peeled, pitted and pureed

3 tablespoons extra virgin olive oil

3 tablespoons white balsamic vinegar

¼ teaspoon salt

Instructions:

To Make the Spinach Salad: Place spinach, mangos, tomato walnuts and green onions in a large bowl. Drizzle with Mango Vinaigrette and toss well to coat. Add blue cheese and toss again very lightly. Serve immediately with freshly ground pepper.

To Make the Mango Vinaigrette: Combine mango, extra virgin olive oil, white balsamic vinegar and salt in a blender container or small food processor; blend until smooth.

Nutritional Analysis Per Serving (4 servings): Calories: 300, Calories from Fat: 180, Total Fat: 20g, Saturated Fat: 4g, Trans Fat: 0g, Cholesterol: 10mg, Sodium: 420mg, Total Carbohydrate: 30g, Dietary Fiber: 6g, Sugars: 18g, Protein: 6g, Vitamin A: 70%, Vitamin C: 80%, Calcium: 15%, Iron: 15%.