Mango and Avocado Salad

Mango and Avocado Salad
Staff Writer
Mango and Avocado Salad with Raspberry Vinaigrette

Cara Howe

Mango and Avocado Salad with Raspberry Vinaigrette

Mango and avocado complement each other nicely in this delectable salad. The avocado is blanketed with the garlicky dressing while the mango adds a sweet contrast. If you aren't familiar with mangos, this is a good way to become acquainted. When ripe, they will be tender to the touch and will have a rose or yellow blush on them.

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Directions

Put the vinegar, oil, and salt in a small jar with a tight-fitting cover. Season with pepper, to taste. Shake vigorously. Pour the vinaigrette into a medium-sized bowl.

Cut the avocados in half vertically. Remove the seeds and discard. Insert the handle of a teaspoon between the skin and the flesh of each avocado and gently move it all around the circumference until the flesh is free from the skin. Slice each half into 4 lengthwise slices, then add the slices to the vinaigrette. Toss gently to coat well.

Peel the mango with a small sharp knife. The seed of the mango does not free itself from the flesh as the avocado seed does, so cut 12 lengthwise slices cutting toward the seed, then gently cut them away from the seed.

Lay 2 lettuce leaves on each of 4 serving plates. Remove the avocado from the vinaigrette and alternate slices of avocado and mango (4 avocado, 3 mango) on the lettuce leaves. Sprinkle on a horizontal row of the onion. Pour an equal amount of the vinaigrette over each serving. Serve immediately.

Nutrition

Calories per serving:

134 kcal

Daily value:

7%

Servings:

4
  • Carbohydrate, by difference 21 g
  • Protein 2 g
  • Total lipid (fat) 5 g
  • Vitamin A, IU 95 IU
  • Vitamin A, RAE 5 µg
  • Vitamin K (phylloquinone) 1 µg
  • Caffeine 1 mg
  • Calcium, Ca 4 mg
  • Carotene, beta 57 µg
  • Choline, total 1 mg
  • Fatty acids, total monounsaturated 1 g
  • Fatty acids, total polyunsaturated 2 g
  • Fatty acids, total saturated 2 g
  • Fiber, total dietary 1 g
  • Folate, DFE 12 µg
  • Folate, food 5 µg
  • Folate, total 10 µg
  • Folic acid 4 µg
  • Lutein + zeaxanthin 8 µg
  • Magnesium, Mg 5 mg
  • Niacin 1 mg
  • Phosphorus, P 18 mg
  • Potassium, K 51 mg
  • Selenium, Se 1 µg
  • Sodium, Na 195 mg
  • Sugars, total 6 g
  • Theobromine 27 mg
  • Water 12 g
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