Healthy Recipe:

Recipe: Avocado salad with ginger-miso dressing

  • Low sodium = no more than 140 mg of sodium per serving

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Dietitian's tip: Four classic soy foods — tofu, soy milk, miso and soy sauce — flavor this creamy dressing. A perfect complement to the avocado in this salad, the dressing is equally delicious on sliced tomatoes or grilled salmon.

By Mayo Clinic staff
Serves 6

Ingredients

For the dressing
1/3 cup plain silken tofu
1/3 cup low-fat plain soy milk (soya milk)
1 tablespoon peeled and minced fresh ginger
1 1/2 teaspoons reduced-sodium soy sauce
1 teaspoon light miso
1 teaspoon Dijon mustard
1 tablespoon chopped fresh cilantro (fresh coriander)
1 tablespoon chopped green (spring) onion, including tender green top

1 small avocado, pitted, peeled and cut into 12 thin slices
1 tablespoon fresh lemon juice
12 ounces mixed baby lettuces
1/4 cup chopped red onion
1 green (spring) onion, including tender green top, thinly sliced on the diagonal
1 tablespoon chopped fresh cilantro (fresh coriander)

Directions

To make the dressing, in a blender or food processor, combine the tofu, soy milk, ginger, soy sauce, miso and mustard. Process just until smooth and creamy. Transfer to a bowl and stir in the cilantro and green onion. Cover and refrigerate for at least 1 hour.

In a small bowl, toss the avocado slices in the lemon juice to prevent browning. Set aside. In a large bowl, combine the lettuces, red and green onions, and cilantro and toss to mix.

Add 2/3 of the dressing and toss lightly to coat. Divide the salad among individual plates. Arrange 2 avocado slices on top of each portion in a crisscross pattern. Top each avocado cross with a dollop of the remaining dressing. Serve immediately.

Nutritional Analysis

(per serving)
Calories76 Cholesterol0 mg
Protein3 g Sodium131 mg
Carbohydrate7 g Fiber3 g
Total fat5 g Potassium356 mg
Saturated fat1 g Calcium102 mg
Monounsaturated fat3 g   
Mayo Clinic Healthy Weight Pyramid Servings Diabetes Meal Plan Exchanges Dash Eating Plan Servings

 

This recipe is one of 150 recipes collected in The New Mayo Clinic Cookbook, published by Mayo Clinic Health Information and Oxmoor House, and winner of the 2005 James Beard award.
Source: This recipe is one of 150 recipes collected in The New Mayo Clinic Cookbook, published by Mayo Clinic Health Information and Oxmoor House, and winner of the 2005 James Beard award.

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April 3, 2006

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