Mixed Lettuce Salad with Grapefruit

1 Reviews
100% would make this recipe again

A peppery (watercress), sweet (fennel) and tart (grapefruit)combination with a burst of «heat» from the radishes.

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Preparation : 15 min
270 calories/serving

Ingredients

1/2 Romaine lettuce 280 g
2/3 bunch watercress 80 g
2/3 fennels, thinly sliced 240 g
4 radishes, thinly sliced 60 g
2 grapefruits 600 g
2 cloves garlic, minced and mashed
2 tbsp apple cider vinegar 30 mL
2 tsp Dijon mustard 10 g
1/3 cup extra virgin olive oil 85 mL
1 pinch salt [optional]
ground pepper to taste [optional]
1/4 cup sunflower seeds 30 g

Before you start

A mandolin will make slicing the fennel and radishes easier.

Method

  1. Wash the romaine lettuce, then spin-dry. Tear the leaves into bite-size pieces and place them in a salad bowl. Discard the coarse stems of the watercress, wash the leaves well, then spin dry and put them in the salad bowl. Remove the stalk and feathery leaves of the fennel bulb. Thinly slice the fennel and the radishes with a mandolin, then add them to the salad. Set aside.
  2. Using a sharp knife, remove the peel and pith from the grapefruit and, working over a small bowl to catch the juices, cut out the segments. Squeeze any remaining juice into the bowl. Set the segments aside.
  3. Mince and mash the garlic, then add it to the small bowl. Add the vinegar, mustard, oil, salt, and pepper to taste. Using a fork, whisk the dressing until it is emulsified, then pour it over the salad and toss. Portion out the salad onto individual serving plates. Put the grapefruit segments and sunflower seeds on top. Serve.

Nutrition Facts Table

per 1 serving (240 g)

Amount

% Daily Value

Calories

270

Fat

24 g

37 %

Saturated 3.1 g
+ Trans 0 g

16 %

Cholesterol

0 mg

Sodium

70 mg

3 %

Carbohydrate

14 g

5 %

Fibre

5 g

19 %

Sugars

7 g

Net Carbs

9 g

Protein

4 g

Vitamin A

82 %

Vitamin C

92 %

Calcium

8 %

Iron

13 %
More info

Claims

This recipe is :
Free  :
Added Sugar
Excellent source of  :
Folacin, Potassium, Vitamin A, Vitamin C, Vitamin E, Vitamin K
Good source of  :
Fibre, Magnesium, Manganese, Vitamin B1
Source of  :
Calcium, Copper, Iron, Niacin, Pantothenic Acid, Phosphorus, Selenium, Vitamin B2, Vitamin B6, Zinc
Low  :
Sodium
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Fruits ½
Vegetables ½
Fats 4 ½
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

1 Reviews (1 with rating only) 100% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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