Arugula and Orange Salad
(1 vote)
(1 vote)
Health Score:
83 / 100
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
Calories:
220
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 220 cal. | (10 %) | ||
| Protein | 8 g | (8 %) | ||
| Fat | 15 g | (13 %) | ||
| Carbohydrates | 11 g | (7 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.7 g | (16 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 1.5 mg | (13 %) | ||
| Vitamin K | 128.2 μg | (214 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 3 mg | (25 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 57 μg | (19 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 4.1 μg | (9 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 76 mg | (80 %) | ||
| Potassium | 436 mg | (11 %) | ||
| Calcium | 327 mg | (33 %) | ||
| Magnesium | 86 mg | (29 %) | ||
| Iron | 2.5 mg | (17 %) | ||
| Iodine | 9 μg | (5 %) | ||
| Zinc | 1.9 mg | (24 %) | ||
| Saturated fatty acids | 3.6 g | |||
| Uric acid | 44 mg | |||
| Cholesterol | 6 mg | |||
| Complete sugar | 10 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 200 grams Arugula
- 2 Oranges
- 4 Tbsps hulled Sesame seeds
- 2 Tbsps White vinegar
- ½ tsp honey
- ½ tsp medium hot Mustard
- salt
- peppers
- 2 Tbsps olive oil
- 30 grams Parmesan
Preparation steps
1.
Rinse and dry the arugula. Peel the orange with a knife, making sure to remove all of the bitter white pith. Cut the oranges into 5 mm (approximately 1/4 inch) thick slices. Collect any juice created during this process in a bowl. Toast the sesame seeds in a dry pan until golden brown, stirring constantly. Mix the vinegar, orange juice, honey, and mustard together for form a vinaigrette. Season to taste with salt and pepper. Arrange the oranges on plates. Mix the arugula with the dressing, then place on top of the oranges. Thinly shave the parmesan cheese over the top of the arugula. Sprinkle the salad with the sesame seeds, and serve.
