Arugula and Radicchio Salad
This salad is packed with vitamins and minerals, including calcium and iron from the arugula and zinc and vitamin K from the radicchio. The scallops also add powerful lean protein.
If you're vegetarian, you can easily substitute the scallops with a handful of pan-toasted walnuts.
(Percentage of daily recommendation)
|Calorie||515 kcal||(25 %)|
|Protein||16 g||(16 %)|
|Fat||33 g||(28 %)|
|Carbohydrates||30 g||(20 %)|
|Sugar added||0 g||(0 %)|
|Roughage||3 g||(10 %)|
|Vitamin A||0.5 mg||(63 %)|
|Vitamin D||4 μg||(20 %)|
|Vitamin E||6 mg||(50 %)|
|Vitamin B₁||0.2 mg||(20 %)|
|Vitamin B₂||0.2 mg||(18 %)|
|Niacin||5.7 mg||(48 %)|
|Vitamin B₆||0.2 mg||(14 %)|
|Folate||67 μg||(22 %)|
|Pantothenic acid||0.9 mg||(15 %)|
|Biotin||3.9 μg||(9 %)|
|Vitamin B₁₂||1.6 μg||(53 %)|
|Vitamin C||124 mg||(131 %)|
|Potassium||1,008 mg||(25 %)|
|Calcium||160 mg||(16 %)|
|Magnesium||106 mg||(35 %)|
|Iron||4.4 mg||(29 %)|
|Iodine||73 μg||(37 %)|
|Zinc||2.9 mg||(36 %)|
|Saturated fatty acids||4.8 g|
|Uric acid||180 mg|
Squeeze out the juice from 2 grapefruits. Bring to a boil over medium heat until syrupy in a small pot.
Mix grapefruit juice with mustard, vinegar and season with salt and pepper. Whisk in olive oil to make a salad dressing (vinaigrette). Set aside.
Clean arugula, cutting the lower stem ends. Trim radicchio, remove the outer leaves and the wedge-shaped core. Rinse greens and spin dry.
Cut radicchio into thin strips. Place salad greens in a bowl.
Peel remaining grapefruit with a knife so that the entire white skin is removed. Cut flesh into slices and chop coarsely.
Peel the onion and slice into very thin slices. Flatten the unpeeled clove of garlic with a knife.
Coat a non-stick skillet with canola oil.
Rinse scallops and pat dry. Cook in skillet with the garlic on both sides, 2 minutes. Season with salt and pepper.
Meanwhile, mix the salad greens and grapefruit pieces with the salad dressing. Spread salad on plates and spoon the scallops and onion slices on top.