Fresh Spinach, Orange and Red Onion Salad

Fresh Spinach, Orange and Red Onion Salad

Betty Crocker's Heart Healthy Cookbook shares a recipe! Side dish ready in less than 30 minutes! Enjoy this tangy spinach and orange salad.

Prep Time



Total Time






cups torn washed fresh spinach leaves (from 10-ounce bag), stems removed
medium seedless oranges
Orange juice
cup honey
tablespoons raspberry vinegar
tablespoons canola or soybean oil
teaspoon salt
medium red onion, cut into 1/4-inch-thick slices
  1. Arrange spinach on serving platter or individual serving plates.
  2. Peel off eight 2 1/2x2-inch strips of orange peel with vegetable peeler, being careful to remove only orange part. Cut strips lengthwise into thin slivers.
  3. Cut remaining peel and white pith from oranges with sharp knife. Remove segments of orange by cutting between membranes, catching juice in small bowl; set orange segments aside. Squeeze membranes of oranges into bowl to remove all of juice; if necessary, add orange juice to make 1/2 cup. Beat in honey, vinegar, oil and salt with wire whisk.
  4. Place onion slices in single layer on ungreased cookie sheet; brush with orange juice mixture. Broil 2 to 3 inches from heat 4 to 5 minutes or just until edges begin to darken.
  5. Arrange orange segments on spinach. Separate onion slices into rings; scatter over oranges. Drizzle with remaining orange juice mixture; garnish with strips of orange peel.
Makes 8 servings
Make the Most of This Recipe With Tips From The Betty Crocker® Kitchens
“I am choosing salads for lunch as a way to keep my goal of better eating for my health and heart. Luckily, spinach has been one of my favorites since childhood, so I've found this recipe brings back some fond memories.” Kevin W.
A Note from Dr. B.:
This recipe is quite low in sodium. If you are salt-sensitive, have high blood pressure, or blood pressure runs in your family, it’s a good idea to keep your sodium low. Avoid foods high in salt, like chips and pickles, and reduce or leave out the salt in recipes.

Nutrition Information:

1 Serving (1 Serving)
  • Calories 130
    • (Calories from Fat 35),
  • Total Fat 3 1/2g
    • (Saturated Fat 0g,
    • Trans Fat 0g),
  • Cholesterol 0mg;
  • Sodium 170mg;
  • Total Carbohydrate 23g
    • (Dietary Fiber 3g,
    • Sugars 20g),
  • Protein 2g;
Percent Daily Value*:
    • 0 Starch;
    • 1 Fruit;
    • 0 Other Carbohydrate;
    • 0 Skim Milk;
    • 0 Low-Fat Milk;
    • 0 Milk;
    • 1 Vegetable;
    • 0 Very Lean Meat;
    • 0 Lean Meat;
    • 0 High-Fat Meat;
    • 1 Fat;
    Carbohydrate Choices:
    • 1 1/2;
    *Percent Daily Values are based on a 2,000 calorie diet.