TRIPLE DUTY GRAPEFRUIT & MINT SALAD: quick & easy, wallet-friendly

A juicy, refreshingly tasty low-fat, low-carb accompaniment to cold meat, fish & avocado

Frugal Dieter's Delight: Grapefruit & Mint Salad with Leftover Chicken

This juicy, refreshing salad* goes with everything and is a doddle to put together.

67 tested it with chicken, smoked mackerel and avocado.  67's favourite is the chicken but in all cases, the tangy grapefruit and sharp mint provided a lively counterpoint.  For vegetarians and vegans, a well-flavoured firm tofu could replace the avo.  (Try a 20-minute marinade of 1-1 of soy sauce & sherry, and 1/2 to 1/2 minced ginger & garlic.)

Wallet-friendly, the salad uses up leftovers nicely.  It doesn't need exotic cupboard ingredients but is still full of flavour.   

Fresh mint is best (a small pack will set you back about a pound) but can be used in fruit smoothies or the absolutely gorgeous home-made felafel.

Cost: £1.50

Feeds: 4 - doubles easily

Ingred:

  1/2 round soft lettuce

  1/2 cos or crisp lettuce

  1 grapefruit (pink is fine)

  1 tsp lemon juice

  1 tsp dry white wine/grape juice

  2 1/2 tbsp olive oil

  pepper & salt

  4-5 good-sized leaves mint, finely chopped

Method:

1. Wash lettuces throughoughly; dry each leaf individually and roll up in a clean tea towel.  Refrigerate in chiller department until needed.
2. Prepare grapefruit (see below), segmenting the fruit over a bowl to catch the juices.  You may wish to halve the grapefruit segments if they are too large.  Drain and set both aside.
3. Combine grapefruit juice with lemon juice, wine/grape juice, & olive oil in a small jar with a tight fitting lid; shake until mixture emulsifies (thickens and is fully blended); season with pepper and a little salt.
4. Stir in mint; taste; in some instances a pinch of two of sugar OR a couple of drops of maple syrup brings out the flavours of the dressing
5. Just before serving, break lettuce leaves into a bowl; pour over dressing; toss well.
6. Add grapefruit segments; toss; serve immediately
7. If serving with protein, either arrange salad in a heap on a platter, surrounded by shredded or cubed protein or toss with the salad.

Tips:

Pink Grapefruit, Mint, Chilli 
& Smoked Mackerel

• creamy dressing: add 1 a  tbsp 0-fat strained plain yoghurt
• smoked mackerel: the peppered fillets are best OR add a half a small red chilli, finely chopped, or a pinch or two of chilli flakes 
• If you liked this you will also like Grapefruit, Mushroom & Tomato Salsa

Segmenting an Orange:

1. Slice off top, bottom & sides.

2. Slide knife between segments

3. Carefully push down, up & out

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* adapted from an out-of-print cookbook by '50's star chef Robert Carrier.

This recipe has been developed by B  Lee/ Bright Sun Enterprises and may not be reproduced, in any form, without the author's written permission.