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Asian Marinated Vegetable Salad with Citrus Vinaigrette

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Asian Marinated Vegetable Salad with Citrus Vinaigrette

With a rainbow of colorful produce and a tangy Asian dressing, this salad makes it easy to get some fruit and vegetables into your day.

Ingredients

Servings  4   Serving Size   1 cup

Salad

  • 3 medium carrots, cut into slices
  • 1 cup sugar snap peas, trimmed
  • 1 cup bite-sized pieces broccoli
  • 3/4 small red onion, cut into thin strips
  • 1 medium tomato, diced OR
  • 1 14.5-ounce can no-salt-added diced tomatoes, drained
  • 1 medium orange, peeled and diced
  • 2 tablespoons unsalted sliced almonds or chopped walnuts
  • 1 teaspoon sesame seeds (optional)

Vinaigrette

  • 1/2 cup 100% orange juice OR
  • Juice of 2 medium oranges
  • 1/4 cup fresh cilantro OR
  • 2 tablespoons dried cilantro, crumbled
  • Juice of 1 medium lime
  • 1 tablespoon olive oil (extra virgin preferred)
  • 1 teaspoon grated peeled gingerroot OR
  • 1/2 teaspoon ground ginger
  • 1 teaspoon honey
  • 1 teaspoon Dijon mustard (lowest sodium available)
  • 1/2 teaspoon soy sauce (lowest sodium available)

Directions

Tip: Click on step to mark as complete.

Salad

  1. In a large glass bowl, stir together the salad ingredients.

Vinaigrette

  1. In a food processor or blender, process the vinaigrette ingredients. (If using the dried cilantro and ground ginger, you can whisk together the ingredients in a bowl.) Pour the dressing over the salad, tossing to coat. Cover and refrigerate for at least 4 hours.

Keep it Healthy: Soy sauce, a condiment commonly used in Asian dishes, is very high in sodium, coming in at about 1,000 milligrams per tablespoon. Even low-sodium soy sauce has about half that amount, it's still considered a high-sodium product, so use it sparingly and avoid adding it at the table. 

Nutrition Facts

Asian Marinated Vegetable Salad with Citrus Vinaigrette

CaloriesCalories

137 Per Serving

ProteinProtein

3g Per Serving

FiberFiber

4g Per Serving

Cost Per ServingCost Per Serving

$2.10

Nutrition Facts

Calories 137
Total Fat 5.5 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 3.5 g
Cholesterol 0 mg
Sodium 90 mg
Total Carbohydrate 21 g
Dietary Fiber 4 g
Sugars 13 g
Protein 3 g

Dietary Exchanges
1/2 fruit, 2 vegetable, 1 fat

Copyright © 2018 American Heart Association, Healthy For Good™

With a rainbow of colorful produce and a tangy Asian dressing, this salad makes it easy to get some fruit and vegetables into your day.

Nutrition Facts

Asian Marinated Vegetable Salad with Citrus Vinaigrette

CaloriesCalories

137 Per Serving

ProteinProtein

3g Per Serving

FiberFiber

4g Per Serving

Cost Per ServingCost Per Serving

$2.10
×
Calories 137
Total Fat 5.5 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 3.5 g
Cholesterol 0 mg
Sodium 90 mg
Total Carbohydrate 21 g
Dietary Fiber 4 g
Sugars 13 g
Protein 3 g

Dietary Exchanges
1/2 fruit, 2 vegetable, 1 fat

Ingredients

Servings  4   Serving Size   1 cup

Salad

  • 3 medium carrots, cut into slices
  • 1 cup sugar snap peas, trimmed
  • 1 cup bite-sized pieces broccoli
  • 3/4 small red onion, cut into thin strips
  • 1 medium tomato, diced OR
  • 1 14.5-ounce can no-salt-added diced tomatoes, drained
  • 1 medium orange, peeled and diced
  • 2 tablespoons unsalted sliced almonds or chopped walnuts
  • 1 teaspoon sesame seeds (optional)

Vinaigrette

  • 1/2 cup 100% orange juice OR
  • Juice of 2 medium oranges
  • 1/4 cup fresh cilantro OR
  • 2 tablespoons dried cilantro, crumbled
  • Juice of 1 medium lime
  • 1 tablespoon olive oil (extra virgin preferred)
  • 1 teaspoon grated peeled gingerroot OR
  • 1/2 teaspoon ground ginger
  • 1 teaspoon honey
  • 1 teaspoon Dijon mustard (lowest sodium available)
  • 1/2 teaspoon soy sauce (lowest sodium available)

Directions

Tip: Click on step to mark as complete.

Salad

  1. In a large glass bowl, stir together the salad ingredients.

Vinaigrette

  1. In a food processor or blender, process the vinaigrette ingredients. (If using the dried cilantro and ground ginger, you can whisk together the ingredients in a bowl.) Pour the dressing over the salad, tossing to coat. Cover and refrigerate for at least 4 hours.

Keep it Healthy: Soy sauce, a condiment commonly used in Asian dishes, is very high in sodium, coming in at about 1,000 milligrams per tablespoon. Even low-sodium soy sauce has about half that amount, it's still considered a high-sodium product, so use it sparingly and avoid adding it at the table. 

Copyright © 2018 American Heart Association, Healthy For Good™

American Heart Association recipes are developed or reviewed by nutrition experts and meet specific, science-based dietary guidelines and recipe criteria for a healthy dietary pattern.

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