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The Honolulu Advertiser
Posted on: Wednesday, September 20, 2006

TASTE
Impress guests with mango arugula salad

 •  Quantity control

By Elaine Magee

Colorful mango arugula salad is elegant, healthy and simple to prepare. Kalamata olives and ripe mango add sweetness and zing.

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I'm looking for a simple but elegant salad to serve at brunch or dinner. Something other than the usual salads people serve, such as a Caesar salad and seven-layer salad, etc. I love colorful salads, the kind that you just want to dive right into with a fork. I especially like salads that pair dark green lettuce with sweet fresh fruit.

This salad does exactly that, with arugula leaves and fresh mango. The kalamata olives add some welcome zing and saltiness. The six salad ingredients come together so well visually and on your taste palate.

Each serving has only 100 calories, and the majority of fat grams come from the more healthier monounsaturated fats.

It's simply beautiful and it tastes terrific with only six ingredients (including the dressing). Feel free to sprinkle some toasted walnuts or pecans over the top of each salad serving; nuts work well with the other flavors and textures.

Note: Arugula is about the size of baby spinach leaves and is available in higher-end grocery stores or produce markets.

MANGO ARUGULA SALAD

  • 8 cups arugula, lightly packed

  • 1 ripe mango, peeled and pitted and diced or cut into bite-sized pieces

  • 1/3 to 1/2 cup pitted kalamata olives, cut in half

    Dressing:

  • 4 teaspoons extra-virgin olive oil

  • 1 teaspoon dijon mustard

  • 1 tablespoon champagne vinegar (if not available, substitute rice vinegar)

    Add arugula to salad serving bowl and top with mango and kalamata olives.

    In small bowl, whisk olive oil with dijon mustard and vinegar. Drizzle over the top of the salad and toss to blend well. Make sure when you serve the salad that each serving has plenty of mango and olives.

    Makes 4 servings.

  • Per serving: 100 calories, 2 g protein, 12 g carbohydrate, 6 g fat, .8 g saturated fat, 4.6 g monounsaturated fat, .7 g polyunsaturated fat, no cholesterol, 2 g fiber, 145 mg sodium. Calories from fat: 53 percent. Omega-3 fatty acids, .1 g; Weight Watchers points, 2; omega-6 fatty acids, .5 g