GRAPEFRUIT, MINT & PROTEIN PLATTER: budget-friendly, low-fat/carb, Triple duty, diry free options

Refreshing low-fat/carb accompaniment perking up 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.  

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

67 tested it with chicken, smoked mackerel and avocado.  If you have Pomelo - the teardrop shaped gourd you see in Chinese supermarkets - it makes a great replacement for grapefuit. 

67's favourite protein is the smoked mackerel (photo below right)  but chicken is also tasty and easier on the budgt.  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 tofu marinade of 1-1 of soy sauce & sherry, with a generous pinch each of finely grated ginger & garlic.)  Or try crumbling over a lovely soft cheese like feta or goats cheese.

Fresh mint is best (a small pack will set you back about a pound) and leftover mint  brightens fruit smoothies or the absolutely gorgeous home-made felafel.

Cost: £3'ish + cost of protein (6/25)

Feeds: 4 - doubles easily

Ingred:

  1/2 round lettuce

  1/2 cos lettuce

  1 grapefruit (pink is fine) or equivalent Pomelo segments

  1 tsp lemon juice

  1 tsp dry white wine/grape juice

  2 1/2 tbsp olive oi

  pepper & salt

  4-5 good-sized leaves mint, finely chopped

Protein: Either
1 coffee mug leftover chicken or lean pork or spiced beef

OR peppered smoked mackerel in large flakes 

OR poached or spicy prawns**

OR plain or spicy  calamari** 

OR cubed tofu, marinated at home or bought in

OR  crumbled feta cheese or goats cheese plus walnuts or pecans toasted in the oven or air fryer max 4 mins or until toasty and browned (watch like a hawk; they burn easily)

    

Method:

1. Several hours in advance or the night before: wash lettuces thoroughly; dry each leaf individually and roll up in a clean tea towel.  Refrigerate in chiller 
2. Prepare grapefruit as per Sunshine Salad, segmenting the fruit over a bowl to catch the juices.  You may wish to halve the grapefruit segments if they are too large.  Set both juice & segments aside.  If using Pomelo, prepare several segments saving the juice; chop into large chunks.
3. Combine grapefruit or pomelo juice with lemon juice, wine/grape juice & olive oil in a small jar with a tight fitting lid; shake until mixture  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 
6. Add grapefruit/pomelo segments; toss
7. Either arrange salad in a heap on a platter, surrounded by shredded or cubed protein or toss protein with the salad.
8. Drizzle protein lightly with dressing

Pink Grapefruit, Mint, Chilli & Smoked Mackerel 

Tips:

• For a creamy dressing, add 1 tablespoon 0-fat strained plain dairy or plant yoghurt
• If using 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 Salad 

   

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

**M&S deli specials  

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.