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Blueberry and Orange Spinach Salad

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Blueberry and Orange Spinach Salad
  • Prep 20 min
  • Total 25 min
  • Ingredients 10
  • Servings 5
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Ingredients

  • 1/4 cup coarsely chopped pecans
  • 2 teaspoons real maple syrup
  • 1/2 teaspoon sugar
  • 2 tablespoons fresh orange juice
  • 1 tablespoon white wine vinegar
  • 1 tablespoon olive or vegetable oil
  • 2 teaspoons sugar
  • 4 cups torn fresh spinach leaves
  • 1 cup fresh blueberries
  • 2 medium oranges, peeled, cut into sections (about 1/2 cup)

Directions

  • 1
    Heat oven to 350°F. Line cookie sheet with foil. In small bowl, mix pecans and syrup until pecans are well coated. Spread pecans on foil. Sprinkle with 1/2 teaspoon sugar. Bake 7 to 9 minutes, stirring occasionally, until pecans are lightly toasted. Cool completely, about 15 minutes.
  • 2
    Meanwhile, in small bowl, beat orange juice, vinegar, oil and 2 teaspoons sugar with wire whisk until well blended.
  • 3
    In large bowl, toss spinach, blueberries and orange sections. Pour dressing over salad; toss. Sprinkle with pecans. Serve immediately.

Expert Tips

  • tip 1
    Blueberries are a low-fat food and a good source of fiber and vitamin C. The intense color of the blueberry comes from anthocyanins, potent antioxidants.
  • tip 2
    Make the sugared pecans ahead and store in a resealable food-storage plastic bag until ready to use for this salad.

Nutrition Information

140 Calories, 7g Total Fat, 2g Protein, 16g Total Carbohydrate, 12g Sugars

Nutrition Facts

Serving Size: 1 Serving
Calories
140
Calories from Fat
60
Total Fat
7g
11%
Saturated Fat
1/2g
4%
Trans Fat
0g
Cholesterol
0mg
0%
Sodium
20mg
1%
Potassium
290mg
8%
Total Carbohydrate
16g
5%
Dietary Fiber
3g
12%
Sugars
12g
Protein
2g
% Daily Value*:
Vitamin A
50%
50%
Vitamin C
70%
70%
Calcium
6%
6%
Iron
6%
6%
Exchanges:
0 Starch; 1/2 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 1/2 Fat;
Carbohydrate Choice
1
*Percent Daily Values are based on a 2,000 calorie diet.
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