Coping With Cancer

Mango, Blueberry & Carmelized Onion Salad

Ingredients:

Salad

  • 1/4 cup pine nuts, toasted
  • 1 med. mango, peeled, seeded, cut into bite-size pieces 
  • 1 lg. red onion, sliced into half-moons
  • 1 pint fresh blueberries, washed
  • 1 tbsp. olive oil
  • 2 oz. goat cheese
  • 1 tbsp. balsamic vinegar
  • 12 oz. fresh arugula or spinach (about 4 cups)
  • 1 tsp. brown sugar

Balsamic Vinaigrette 

  • 1 tbsp. balsamic vinegar
  • 1/2 tbsp. Dijon mustard 
  • 1 tbsp. olive oil
  • 1 tbsp. raw sugar
  • 1 clove garlic
  • Salt and pepper to taste 

Directions:

Dressing: Whisk vinegar, sugar, mustard and garlic together. Slowly whisk in the olive oil. Taste for seasoning; add salt and pepper to taste.

Salad: Toast pine nuts in skillet until lightly browned. Set aside. In the same skillet, saute onions in oil, add vinegar and sugar to carmelize. Meanwhile, prepare the mango and blueberries, and wash and drain the greens. Toss all ingredients (onions, mango, blueberries, bits of goat cheese, and greens). Add 1/2 of the dressing. Taste and add more dressing to taste. Whisk vinegar, sugar, mustard and garlic together. Slowly whisk in the olive oil. Taste for seasoning; add salt and pepper to taste.

Yield: Makes 4 servings. Each serving provides 289 calories, 17g fat (8g sat), 31g carbohydrates, 8g protein, 6g fiber, 190mg sodium, 597mg potassium.