Asparagus and Orange Salad
The oranges in this salad are packed with vitamin C, while pine nuts and olive oil provide unsaturated fatty acids, and the asparagus provides potassium.
Want to make this salad even lower calorie? Simply remove the edges of fat from the ham before you cut it into strips.
(Percentage of daily recommendation)
|Calorie||219 kcal||(10 %)|
|Protein||8 g||(8 %)|
|Fat||15 g||(13 %)|
|Carbohydrates||11 g||(7 %)|
|Sugar added||4 g||(16 %)|
|Roughage||4 g||(13 %)|
|Vitamin A||0.3 mg||(38 %)|
|Vitamin D||0 μg||(0 %)|
|Vitamin E||6.6 mg||(55 %)|
|Vitamin B₁||0.3 mg||(30 %)|
|Vitamin B₂||0.2 mg||(18 %)|
|Niacin||3.5 mg||(29 %)|
|Vitamin B₆||0.2 mg||(14 %)|
|Folate||103 μg||(34 %)|
|Pantothenic acid||1 mg||(17 %)|
|Biotin||6.2 μg||(14 %)|
|Vitamin B₁₂||0.3 μg||(10 %)|
|Vitamin C||41 mg||(43 %)|
|Potassium||412 mg||(10 %)|
|Calcium||82 mg||(8 %)|
|Magnesium||55 mg||(18 %)|
|Iron||2.4 mg||(16 %)|
|Iodine||14 μg||(7 %)|
|Zinc||1.3 mg||(16 %)|
|Saturated fatty acids||4.1 g|
|Uric acid||80 mg|
Rinse asparagus and peel stalks thoroughly with a vegetable peeler. Remove tough ends. Cut off asparagus tips and cut spears diagonally into 1-inch long pieces.
Toast the pine nuts in a dry pan until golden brown while stirring. Remove and allow to cool in a small bowl.
Squeeze juice of 1 orange. In a salad bowl, whisk together orange juice, salt and pepper (to taste), maple syrup, vinegar and cayenne pepper. Whisk in the safflower oil and olive oil until emulsified.
Rinse spinach thoroughly in cold water several times and then drain well in a sieve.
Rinse remaining orange in hot water and wipe dry. With the peeler, remove strips of zest and then cut into very thin strips.
Use a sharp knife to remove the rest of the peel and bitter white pith from the orange. Cut between membranes to remove whole segments and place in a small bowl.
Heat butter in a large skillet over low heat. Cook asparagus pieces until crisp-tender, stirring occasionally, about 5 minutes.
Sprinkle sugar and orange zest over the asparagus and continue cooking until slightly caramelized, stirring constantly, about 5 minutes more. Season with salt and pepper and let cool slightly.
Cut ham cut into finger-wide strips. Add to dressing along with the warm asparagus, orange segments and spinach and toss to combine. Sprinkle asparagus salad with pine nuts and serve.