Romaine Salad with Mandarins and Asian Dressing

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
100%
Romaine Salad with Mandarins and Asian Dressing
45 min.
12
189kcal

Suggestions


Welcome to a delightful culinary experience with our Romaine Salad with Mandarins and Asian Dressing! This vibrant salad is not just a feast for the eyes but also a powerhouse of nutrition, boasting a perfect health score of 100. Whether you're looking for a refreshing side dish, a light starter, or a healthy snack, this recipe fits the bill beautifully.

Imagine crisp, fresh romaine lettuce mingling with the sweet and tangy burst of mandarins, all brought together by a zesty Asian dressing. The combination of creamy avocados and crunchy slivered almonds adds a delightful texture, making each bite a satisfying experience. Plus, this salad is incredibly versatile—it's vegetarian, vegan, gluten-free, and dairy-free, making it suitable for a wide range of dietary preferences.

With only 189 calories per serving, you can indulge guilt-free while enjoying the rich flavors and health benefits. The preparation is quick and easy, taking just 45 minutes to whip up a generous serving for 12 people. Perfect for gatherings, picnics, or a simple family meal, this salad is sure to impress your guests and leave them craving more. Dive into this refreshing dish and elevate your dining experience with a burst of flavor and nutrition!

Ingredients

  •  firm-ripe avocados ()
  • 0.5 teaspoon mustard dry
  • 0.5 teaspoon ground ginger 
  • small oranges ()
  • 0.3 cup rice vinegar 
  • quarts romaine lettuce in bite-size pieces ( 2 heads)
  • 12 servings salt and pepper 
  • tablespoons asian sesame oil toasted ()
  • 0.5 cup slivered almonds 
  • tablespoon soya sauce 
  • 1.5 tablespoons sugar 

Equipment

  • bowl
  • frying pan
  • knife

Directions

  1. In a 6- to 8-inch frying pan, shake almonds often over medium-high heat until lightly browned, about 7 minutes.
  2. Pour from pan.
  3. In a large bowl, mix vinegar, oil, sugar, soy sauce, ginger, and mustard.
  4. If peel is tight on mandarins, use a knife to cut it and white membrane from fruit, then cut between inner membranes to release fruit segments. Discard peel and membrane; reserve juice for another use. If peel is loose, pull off and discard, then separate segments. Pull off and discard any loose membrane.
  5. Add fruit to the bowl.
  6. Peel and pit avocados; thinly slice into the bowl.
  7. Mix gently.
  8. Add lettuce and almonds to bowl.
  9. Mix gently, adding salt and pepper to taste.

Nutrition Facts

Calories189kcal
Protein12.95%
Fat45.86%
Carbs41.19%

Properties

Glycemic Index
18.92
Glycemic Load
2.57
Inflammation Score
-10
Nutrition Score
28.666956435079%

Flavonoids

Cyanidin
0.22mg
Catechin
0.06mg
Epigallocatechin
0.12mg
Epicatechin
0.15mg
Epigallocatechin 3-gallate
0.05mg
Eriodictyol
0.01mg
Hesperetin
2.01mg
Naringenin
2.56mg
Luteolin
0.2mg
Isorhamnetin
0.12mg
Kaempferol
0.1mg
Quercetin
8.69mg

Nutrients percent of daily need

Calories:189.39kcal
9.47%
Fat:10.8g
16.62%
Saturated Fat:1.38g
8.65%
Carbohydrates:21.84g
7.28%
Net Carbohydrates:10.26g
3.73%
Sugar:9.33g
10.36%
Cholesterol:0mg
0%
Sodium:312.21mg
13.57%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6.87g
13.73%
Vitamin A:34566.25IU
691.33%
Vitamin K:411.53µg
391.93%
Folate:569.85µg
142.46%
Fiber:11.58g
46.31%
Manganese:0.81mg
40.66%
Potassium:1216.58mg
34.76%
Vitamin C:25.89mg
31.39%
Iron:4.28mg
23.77%
Vitamin B1:0.33mg
22.12%
Vitamin B2:0.37mg
21.83%
Vitamin B6:0.41mg
20.38%
Magnesium:81.27mg
20.32%
Phosphorus:165.49mg
16.55%
Vitamin E:2.45mg
16.3%
Calcium:156.8mg
15.68%
Copper:0.31mg
15.68%
Vitamin B5:1.11mg
11.08%
Vitamin B3:2.15mg
10.73%
Zinc:1.3mg
8.64%
Selenium:2.2µg
3.14%
Source:My Recipes