SERVES 2 • PREP TIME: 5 MINUTES • COOK TIME: 10 MINUTES
LOW-CARB • LOW-FAT/LOW-CHOLESTEROL • LOW-SODIUM • VEGAN
5-INGREDIENT, 30 MINUTES OR LESS
Balsamic vinegar–blistered onions and red bell peppers are paired with a Dijon mustard and olive oil dressing over a bed of spinach to create this delicious salad. The balsamic vinegar has a complex sweet-tart taste and may halt plaque formation in the arteries, reduce LDL cholesterol levels, and aid in digestion. When the balsamic vinegar is broiled, its sweetness shines through and helps caramelize the onions and peppers to make a crispy addition to the salad. Top this salad with a lean protein for a healthy, light meal.
1 medium red onion, cut into half-moons and separated
1 large red bell pepper, cut into strips
1 tablespoon balsamic vinegar
1 teaspoon whole grain Dijon mustard
1 tablespoon extra-virgin olive oil
¼ teaspoon freshly ground black pepper
4 cups fresh baby spinach
1
.
Set an oven rack 6 inches beneath the broiler and preheat to high. Line a baking sheet with parchment paper.
2
.
Place the onions and bell pepper onto the prepared baking sheet and coat thoroughly with vinegar. Spread them on the sheet. Broil for 10 minutes until crispy. The edges should be slightly browned.
3
.
In the meantime, in a small mixing bowl combine the mustard, olive oil, and black pepper.
4
.
On a large plate, place a bed of spinach, top with the onion-and-pepper mixture, and drizzle with the dressing. Serve immediately.
SUBSTITUTION TIP:
For a more peppery bite, swap the spinach for watercress or combine the two. Of the 12 different cruciferous vegetables studied, watercress has one of the top 3 highest antioxidant counts.
Per serving:
Calories: 127; Total fat: 7g; Saturated fat: 1g; Cholesterol: 0mg; Sodium: 115mg; Potassium: 606mg; Magnesium: 65mg; Carbohydrates: 14g; Sugars: 7g; Fiber: 4g; Protein: 3g; Added sugar: 0g; Vitamin K: 298mcg