Recipe – Mixed Lettuce, Fennel and Orange Salad with Black Olive Vinaigrette
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I’ve found some great recipe that is healthy and good for you at the same time! Now, for many of us Filipino’s , we have many things that we inherit from our forefathers, I know in my family I have the symptoms of high blood pressure, cholesterol and cancer – so in turn, we have return to eating very healthy and cooking with less salt and less sugar (not the fake kind – ie sweet n low, equal) We have gone ORGANIC – right down to the Milk we drink and buy fresh vegetables from farmers and eating tons of fresh fruits from the farmer market. Cutting out all those HFCS that is in ALL of our canned goods and other food we eat! We have taken to reading all the labels to see what’s in it – you be surprise to find all the chemicals you’ve been putting in your body! You would be really upset to know that the government still thinks that its safe when it’s really not at all! If you go to The Good Food Campaign – this has a lot more information and if you also Google “HFCS” you be surprised how much of it we eat and it’s NOT really good for us at all!
Here is the recipe – which you can also go to this link – Eating Well
8 servings, 1 3/4 cups each
Active Time: 30 minutes
Total Time: 30 minutes
Ingredients
Black olive vinaigrette
- 1 tablespoon red-wine vinegar
- 1 tablespoon lemon juice
- 1 teaspoon Dijon mustard
- 2 cloves garlic, minced
- 1/8 teaspoon salt, or to taste
- Freshly ground pepper, to taste
- 1/4 cup extra-virgin olive oil
- 1/2 cup Kalamata olives, pitted and coarsely chopped
- 1 tablespoon chopped fresh parsley
Salad
- 3 medium navel or Valencia oranges
- 10 cups mixed lettuces, (3 small heads), such as chicory, radicchio and leaf lettuce, torn into bite-size pieces
- 2 heads Belgian endive, sliced
- 2 bulbs fennel, trimmed and sliced
Preparation
- To prepare vinaigrette: Whisk vinegar, lemon juice, mustard, garlic, salt and pepper in a small bowl. Slowly whisk in oil. Stir in olives and parsley.
- To prepare salad: Using a sharp knife, remove peel and white pith from oranges. Quarter the oranges; slice pieces crosswise.
- Just before serving, combine lettuces, endive, fennel and the orange slices in a large bowl. Drizzle the vinaigrette over the salad and toss to coat well.
Tips & Notes
- Make Ahead Tip: Cover and refrigerate the vinaigrette (Step 1) for up to 2 days. Washed, dried lettuce will keep in a plastic bag in the refrigerator for up to 8 hours. Keep prepared oranges and fennel in separate containers in the refrigerator for up to 8 hours.
Nutrition
Per serving: 167 calories; 10 g fat (1 g sat, 7 g mono); 0 mg cholesterol; 19 g carbohydrates; 0 g added sugars; 4 g protein; 9 g fiber; 274 mg sodium; 958 mg potassium.
Nutrition Bonus: 100% dv Vitamin A, 58 mg Vitamin C (100% dv), 296 mcg Folate (74% dv), 30% dv Fiber.
1 Carbohydrate Serving
Exchanges: 1/2 fruit, 2 vegetable, 2 fat
