Arugula and Mandarin Orange Salad
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(0 votes)
Health Score:
79 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
393
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 393 cal. | (19 %) | ||
| Protein | 25 g | (26 %) | ||
| Fat | 17 g | (15 %) | ||
| Carbohydrates | 33 g | (22 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 5.4 g | (18 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 2.2 mg | (18 %) | ||
| Vitamin K | 134.6 μg | (224 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 13.6 mg | (113 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 98 μg | (33 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 6.1 μg | (14 %) | ||
| Vitamin B₁₂ | 1.2 μg | (40 %) | ||
| Vitamin C | 75 mg | (79 %) | ||
| Potassium | 1,025 mg | (26 %) | ||
| Calcium | 239 mg | (24 %) | ||
| Magnesium | 79 mg | (26 %) | ||
| Iron | 2.3 mg | (15 %) | ||
| Iodine | 14 μg | (7 %) | ||
| Zinc | 1.8 mg | (23 %) | ||
| Saturated fatty acids | 7.3 g | |||
| Uric acid | 88 mg | |||
| Cholesterol | 62 mg | |||
| Complete sugar | 25 g |
Author of this recipe:
EAT-SMARTER
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Ingredients
for
4
- For the salad
- 2 bunches Arugula
- 4 Mandarin orange
- 2 stalks Celery
- 200 grams green, seedless Grape
- 300 grams Turkey breast cold cuts
- 4 slices Whole Wheat Toast
- 2 Tbsps butter
- For the dressing
- 300 grams Natural yogurt
- 2 Tbsps olive oil
- 3 Tbsps Orange juice
- 1 Tbsp lemon juice
- 1 tsp honey
- 1 tsp medium-hot Mustard
- 2 Tbsps freshly chopped parsley
- salt
- freshly ground peppers
Preparation steps
1.
For the salad: Rinse the arugula, trim and spin dry.
2.
Peel the mandarin oranges, remove the pith, cut the flesh into thin slices and remove the seeds.
3.
Rinse the celery, trim and cut into thin slices. Rinse the grapes, pat dry and cut in half.
4.
Cut the sliced turkey into thin strips.
5.
Remove the crust from the toast, if desired, and cut into small cubes. In a hot frying pan, melt the butter and toast the croutons until golden brown. Remove, drain on paper towels and let cool. Toss the arugula with the mandarin oranges, turkey, grapes, celery and croutons together and distribute among serving plates.
6.
For the dressing: Stir all ingredients together and season with salt and pepper.
7.
Drizzle the dressing over the salad to serve.
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