Ingredientes
-
1
cucharada de aceite de canola
-
2
cucharadas de vinagre de manzana
-
1/3
taza de conserva o mermelada de durazno (melocotón) o de chabacano (albaricoque)
-
1/2
cucharadita de sal
-
1
bolsa (6 oz) de hojas de espinaca baby (baby spinach)
-
2
mangos, cortados a lo largo, a la mitad, sin hueso y picados (2 tazas)
-
1/2
taza de cebolla morada, finamente rebanada
-
1/2
taza de pasitas doradas
Instrucciones
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-
1
En un tazón hondo chico, bate el aceite, el vinagre, las conservas y la sal, con un batidor de alambre o con un tenedor, hasta que se mezclen.
-
2
En un tazón hondo grande, mezcla el resto de los ingredientes. Vierte el aderezo sobre la mezcla de espinaca y revuelve con suavidad para cubrirla.
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Consejos de expertos
-
Esta ensalada ligera y dulce se acompaña bien con pescado al horno, zanahorias cocidas y pan integral con corteza.
-
Las espinacas y los mangos hacen que esta receta tenga un alto contenido de vitaminas A y C. Trata de comer al día al menos cinco o más porciones de media taza de frutas y verduras, para una salud óptima.
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Información Nutricional
Información Nutricional
Porción:
1 Porción
- Calorías
- 170
- Calorías derivadas de la grasa
- 25
- Grasa total
- 2 1/2g
- 4%
- Grasa saturada
- 0g
- 0%
- Grasas trans
- 0g
- Colesterol
- 0mg
- 0%
- Sodio
- 230mg
- 9%
- Potasio
- 390mg
- 11%
- Carbohidratos totales
- 36g
- 12%
- Fibra dietética
- 2g
- 11%
- Azúcares
- 25g
- Proteína
- 2g
- Vitamina A
- 60%
- 60%
- Vitamina C
- 50%
- 50%
- Calcio
- 4%
- 4%
- Hierro
- 6%
- 6%
Intercambios:
0 Almidón; 1 Fruta; 1 Otros carbohidratos; 0 Leche desnatada; 0 Leche descremada; 0 Leche; 1 Vegetal; 0 Carne extra magra; 0 Carne magra; 0 Carne alta en grasa; 1/2 Grasa;
Selección de carbohidratos
2 1/2
*Valores diarios basados en una dieta de 2,000 calorías.
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