By Mayo Clinic Staff

Dietitian's tip:

Pineapple contains an enzyme called bromelain that breaks down protein in milk, meat and gelatin. This makes fresh pineapple perfect for marinating meats but makes salads containing sour cream or cottage cheese watery. Canned or cooked pineapple can be used, however, because it's heated and the enzyme is destroyed.

Number of servings

Serves 4
  1. Low Sodium
  2. Low Fat


  1. 1/4 cup sugar
  2. 2/3 cup rice wine vinegar
  3. 2 tablespoons water
  4. 1 cup fresh pineapple, peeled, cored and cut into 1/4-inch pieces
  5. 1 cucumber, peeled and thinly sliced
  6. 1 carrot, peeled and julienne
  7. 1/3 cup thinly sliced red onion
  8. 4 cups torn salad greens
  9. 1 tablespoon sesame seeds, toasted


In a heavy saucepan, bring the sugar, vinegar and water to a boil. Stir constantly until reduced to about 1/2 cup, about 5 minutes. Transfer to a large bowl and place in the refrigerator until cool. Add the pineapple. Cover and return to the refrigerator for 1 hour.

Add the cucumbers, carrots and red onions to the pineapple mixture. Toss well.

To serve, divide the salad greens among individual plates. Top with the pineapple mixture and sprinkle with toasted sesame seeds. Serve immediately.

Nutritional analysis per serving

Serving size: About 1/2 cup

  • Cholesterol 0 mg
  • Calories 117
  • Sodium 25 mg
  • Total fat 1 g
  • Total carbohydrate 25 g
  • Saturated fat Trace
  • Dietary fiber 2 g
  • Trans fat 0 g
  • Added sugars 13 g
  • Monounsaturated fat Trace
  • Protein 2 g
April 18, 2014