• 6-7 leaves leafy green lettuce, like Romaine, Boston, Bibb
  • 1 6-oz. package baby spinach, stems removed
  • 2 cups peeled and diced jicama or canned water chestnuts
  • 1/2 yellow bell pepper, seeded and cut into bite-size wedges
  • 1/2 orange bell pepper, seeded and cut into bite-size wedges
  • 1/2 cup chopped red onion
  • 1/4 cup chopped fresh cilantro
  • 2 oranges, peel and white pith removed, quartered
  • 1 Tbsp. fresh orange juice
  • 4 tsp. Sherry or white wine vinegar
  • 1-1/2 tsp. (1/2 Tbsp.) honey
  • 1 tsp. fresh lime juice
  • 1/4 tsp. chili powder, or to taste
  • 12 Tbsp. olive oil
  • Salt and freshly ground pepper, to taste


  1. Tear lettuce into bite-size pieces. Place in large bowl. Mix in spinach, jicama, bell peppers, onion and cilantro.
  2. Cut quartered oranges crosswise into 1/4-inch thick slices. With grapefruit knife, remove individual segments of fruit from halved grapefruit. Add fruit to bowl and toss to combine ingredients.
  3. In separate bowl, whisk together orange juice, vinegar, honey, lime juice and chili powder. Gradually whisk in olive oil. Toss salad with enough dressing to coat lightly. Season to taste with salt and pepper.


Spinach is a good source of beta carotene, vitamin C and folic acid. If you buy loose spinach leaves, rinse the leaves well to remove grit and sand, then dry well with layers of toweling or a salad spinner. Along with some citrus fruit, add a little crunchy texture with diced jicama, canned water chestnuts, a handful of nuts, or some diced apple.

Recipe Yield: Makes 8 servings.

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Nutritional Information Per Serving:

Calories: 81
Fat: 3 grams
Sodium: 30 milligrams
Protein: 1 grams
Carbohydrates: 12 grams

Diabetic Exchanges

1 Vegetable, 1/2 Fruit; 1/2 Fat

Recipe and image appear courtesy of American Institute for Cancer Research.