Turkey Mango Salad with Raspberry Poppy Seed Vinaigrette
This colourful salad is nutrient dense, yet light—the perfect springtime meal after a winter of heavier fare. You can replace the turkey breast cutlets with firm tofu to create a vegan entrée.
1/2 tsp (2 mL) smoked paprika
1/2 tsp (2 mL) dried oregano leaves
2 tsp (10 mL) honey mustard
4 - 5 oz (140 g) turkey breast cutlets
4 Tbsp (60 mL) extra-virgin olive oil, divided
2 garlic cloves, minced
2 cups (500 mL) romaine lettuce
2 cups (500 mL) raw spinach
2 mangoes, peeled and sliced
2 Tbsp (30 mL) raspberry vinegar
2 tsp (10 mL) low-sugar raspberry jam
1 tsp (5 mL) poppy seeds
Pinch of sea salt
In small dish mix paprika, oregano, and honey mustard. Spread an even amount of mixture on each turkey breast cutlet.
Heat 1/2 Tbsp (7 mL) olive oil in large well-seasoned cast iron pan over medium heat, allowing it to get hot but not smoke. Add turkey cutlets and sear on both sides until golden. Add minced garlic to pan and cook for another few minutes until turkey is opaque all the way through. Remove turkey and garlic from pan and place on clean plate. Slice each cutlet on the diagonal into several pieces and set aside while you assemble salad.
Toss mixed greens together and divide evenly on 4 salad plates. Top each plate with fresh mango slices, turkey, and cooked garlic.
For vinaigrette, put vinegar and raspberry jam in glass cruet or jar with lid. Add 1 Tbsp (15 mL) water and shake vigorously. Add remaining olive oil, poppy seeds, and salt. Shake again until dressing is well mixed. Pour dressing over each plate and serve.
Serves 4.
Each serving contains: 370 calories; 37 g protein; 15 g total fat (2 g sat. fat, 0 g trans fat); 24 g total carbohydrates (17 g sugars, 5 g fibre); 421 mg sodium
source: "Virtuous Vinegar", alive #367, May 2013
Turkey Mango Salad with Raspberry Poppy Seed Vinaigrette
Directions
READ THIS NEXT
SEE MORE »
Purple Cabbage and Apple Soup
This vibrant soup is a soul-soothing hug in a bowl. Blue and purple fruits and vegetables contain powerful antioxidants called anthocyanins that promote health and proper brain function. Apple swap Try swapping out the apples in this recipe for pears. Just like the apples, the subtle sweetness of pears helps balance out the earthiness of the cabbage.
Herb and Greens Frittata
Deep green fruits and vegetables are high on the list of health-promoting foods. Green foods have been shown to contain high amounts of antioxidants and nutrients that promote good cardiovascular health and can inhibit certain carcinogens. Serve this frittata alongside a leafy green salad for an unbeatable green culinary experience. Versatile leftovers Any leftover frittata makes a wonderful filling for a sandwich along with other thinly sliced vegetables you have on hand and a smear of hummus.
Caramelized Fennel and Yogurt Dip
This creamy dip will be your go-to for dunking vegetables or for spooning over roast chicken or root vegetables as a sauce. Compounds found in fennel have been shown to stimulate the production of T-cells in our body, which, in turn, may help improve our immune response to infections. If white is right If you would like to stay on the white theme, try serving this dip with an array of white vegetables such as endive leaves, jicama sticks, daikon rounds, steamed nugget potatoes, and cauliflower florets.
Tempeh and Mango Curry
The stars of this delicious curry dish are yellow and orange fruits and vegetables, which are high in a form of carotenoids called xanthophylls. These compounds have more of a yellow pigment as opposed to their orangier cousins, the carotenes. While a powerful antioxidant, xanthophylls are mostly associated with maintaining good eye health. Mix and match This curry is easily adaptable to whichever vegetables you have on hand. Experiment to find your favourite combination.