Spanish Salad of Oranges, Fennel, Red Onion, and Mint with Dressing

"This is a typical Spanish-style salad, but it would go well with almost any menu." -Lillian Julow, Gainesville, FL

Yield: 6 servings (serving size: about 1 cup)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 163
  • Calories from fat: 19%
  • Fat: 3.5g
  • Saturated fat: 0.5g
  • Monounsaturated fat: 2.3g
  • Polyunsaturated fat: 0.4g
  • Protein: 3.4g
  • Carbohydrate: 32.8g
  • Fiber: 7g
  • Cholesterol: 0.0mg
  • Iron: 1.3mg
  • Sodium: 241mg
  • Calcium: 134mg

Ingredients

  • 2 cups thinly sliced red onion (about 1 large)
  • 3 large navel oranges (about 5 pounds)
  • 3 cups thinly sliced fennel bulb (about 1 pound)
  • 1/4 cup loosely packed fresh mint leaves
  • 3 tablespoons plain fat-free yogurt
  • 2 tablespoons frozen orange juice concentrate, thawed
  • 2 tablespoons red wine vinegar
  • 1 teaspoon coriander seeds, toasted and crushed
  • 4 teaspoons extravirgin olive oil
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon freshly ground black pepper

Preparation

  1. Place thinly sliced red onion in a medium bowl; cover with ice water, and soak 15 minutes. Drain well.
  2. Carefully remove rind and white pithy part of rind from oranges; discard rind and pith. Cut each orange in half vertically; remove white pithy core portion, and discard. Cut oranges crosswise into 1/4-inch-thick slices, reserving about 1/3 cup juice for dressing.
  3. Layer red onion, thinly sliced fennel, and orange evenly in a bowl or on a platter, and sprinkle with fresh mint leaves. Combine reserved juice, plain fat-free yogurt, juice concentrate, and remaining ingredients in a small bowl, and stir with a whisk to combine. Drizzle evenly over salad; serve immediately.
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