Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
Wilted Spinach and Mango Salad
- Ingredients
- 1 ½ lbs young Spinach
- 2 bunches scallions
- 2 ripe Mangoes (each about 14 ounces)
- 2 Tbsps Canola oil
- 1 pc fresh ginger
- 2 Tbsps Sunflower seed
- 1 oz Popped amaranth
- salt
- cayenne pepper
Rinse spinach thoroughly and spin dry.
Rinse scallions and cut into pieces about 3/4 inch wide.
Peel mangoes. Cut the flesh from the pits and cut into 1/2 inch cubes.
Heat 1 tablespoon oil in a pot and cook scallions over medium heat, covered, for about 5 minutes. Add spinach and continue to cook, covered, for about 5 minutes.
Meanwhile, peel ginger, grate finely and collect juice.
Add diced mangos, ginger and ginger juice to the spinach, cover, and cook over medium heat for about 3 minutes.
Meanwhile heat remaining oil in a non-stick pan and roast sunflower seeds on low heat for 3-4 minutes. Add popped amaranth and cook briefly.
Season spinach and mangos with salt and arrange on a plate. Sprinkle with roasted sunflower seeds, popped amaranth and cayenne pepper to taste.
(Percentage of daily recommendation)
| Calorie | 240 cal. | (11 %) | ||
| Protein | 8 g | (8 %) | ||
| Fat | 10 g | (9 %) | ||
| Carbohydrates | 27 g | (18 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9.5 g | (32 %) |
Healthy, because
Just one serving of this healthy salad fulfills 90 percent of your daily requirements of vitamin C and E, and 250 percent of your daily vitamin A requirement. This recipe also provides about half your daily serving of iron, magnesium, potassium and vitamin B6.
Even smarter
Don't like spinach? No problem. Use chard, young savoy cabbage, or pointed cabbage instead - the cooking times remain about the same. Popped amaranth is a seed, not a grain, so it is naturally gluten-free.