Recipe of the Week: Carrot and Orange Salad

Tuesday, May 08, 2007

Andrea Giancoli, MPH, RD

Here is another lovely salad recipe from my dear friend Dona Richwine, RD, MS. She is the most creative foodie I know. Many thanx Dona. The beautiful orange color of this salad tells us it is high in beta-carotene (Vitamin A precursor) and also has a good dose of Vitamin C.

Carrot and Orange Salad

Ingredients:

• 4 carrots, grated
• 2 oranges, sectioned and cut into bite sized pieces
• 2 cups watercress, chopped

Vinaigrette:

• 1 tablespoon white wine vinegar
• 3 tablespoons orange juice
• 2 tablespoons extra virgin olive oil
• 1 tablespoon honey
• 1-1/2 teaspoons Dijon mustard
• 1/4 teaspoon salt (optional)

Instructions:

1. Combine carrots and oranges.

2. Drain watercress and pat dry; discard stems, chop and mix with carrots and oranges.

3. Combine vinegar, orange juice, olive oil, honey, mustard and salt in a small bowl, mix well.

4. Pour over carrot mixture and mix thoroughly.

Serves 6 with only 82 calories and 4 grams fat (mostly the unsaturated heart healthy kind) per serving.

If you've got the time let the salad marinate in the fridge for a couple of hours. If not, it is still good as is. If you don't want to take the time to make the dressing (although it is yummy) find a nice citrus vinaigrette in your grocery store.

Enjoy and have a fruit and veggie filled day!

(Photos courtesy of u m a m i and OrangesSmell)

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