1/4 cup sugar
2/3 cup rice wine vinegar
2 tablespoons water
1 cup fresh pineapple, peeled, cored and cut into 1/4-inch pieces
1 cucumber, peeled and thinly sliced
1 carrot, peeled and julienne
1/3 cup thinly sliced red onion
4 cups torn salad greens
1 tablespoon sesame seeds, toasted
In a heavy saucepan, bring the sugar, vinegar and water to a boil. Stir constantly until reduced to about 1/2 cup, about 5 minutes. Transfer to a large bowl and place in the refrigerator until cool. Add the pineapple. Cover and return to the refrigerator for 1 hour.
Add the cucumbers, carrots and red onions to the pineapple mixture. Toss well.
To serve, divide the salad greens among the plates. Top with the pineapple mixture and sprinkle with toasted sesame seeds. Serve immediately.
Basics
Low sodium = no more than 140 mg of sodium per serving
Low fat = no more than 3 g of fat per serving
Dietitian's tip:
Pineapple contains an enzyme called bromelain that breaks down protein in milk,
meat and gelatin. This makes fresh pineapple perfect for marinating meats but makes salads containing sour cream or cottage cheese watery. Canned or cooked pineapple can be used, however, because it's heated and the enzyme is destroyed.
Serves 4
Nutritional Analysis
(per serving)
Calories
125
Cholesterol
0 mg
Protein
2 g
Sodium
31 mg
Carbohydrate
25 g
Fiber
3 g
Total fat
1 g
Potassium
341 mg
Saturated fat
trace
Calcium
67 mg
Monounsaturated fat
trace