EatSmarter exclusive recipe

Austrian Salad

with Chicken Aspic and Pumpkin
4.5
Average: 4.5 (2 votes)
(2 votes)
Austrian Salad

Austrian Salad - A hearty treasure from Austria that's easy to put together

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Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
400
calories
Calories

Healthy, because

Even smarter

Nutritional values

Here all the good things come from the pumpkin: Pumpkin flesh contains plenty of antioxidant secondary plant substances, pumpkin seeds provide us with plenty of minerals and pumpkin seed oil with the essential polyunsaturated fatty acids.

The salad also tastes good with boiled beef. It provides high-quality protein, which is indispensable for the human body.

1 serving contains
(Percentage of daily recommendation)
Calorie400 kcal(19 %)
Protein22 g(22 %)
Fat28 g(24 %)
Carbohydrates14 g(9 %)
Sugar added1 g(4 %)
Roughage6 g(20 %)
Vitamin A1.2 mg(150 %)
Vitamin D0 μg(0 %)
Vitamin E3.7 mg(31 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.3 mg(27 %)
Niacin11.7 mg(98 %)
Vitamin B₆0.7 mg(50 %)
Folate94 μg(31 %)
Pantothenic acid1.3 mg(22 %)
Biotin7.8 μg(17 %)
Vitamin B₁₂0.2 μg(7 %)
Vitamin C71 mg(75 %)
Potassium1,218 mg(30 %)
Calcium175 mg(18 %)
Magnesium137 mg(46 %)
Iron6.5 mg(43 %)
Iodine28 μg(14 %)
Zinc2.6 mg(33 %)
Saturated fatty acids5.8 g
Uric acid155 mg
Cholesterol33 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
2 tablespoons Pumpkin seed
5 ounces pickled Pumpkin (canned or from a jar)
7 ounces Chicken aspic
1 small Red onion
1 bunch Radish
2 tomatoes (about 150 grams)
2 tablespoons apple cider vinegar
2 teaspoons Mustard
salt
peppers
4 tablespoons Pumpkin seed oil
4 ounces lamb's lettuce
4 ounces Arugula
How healthy are the main ingredients?
Pumpkin seedPumpkinRadishtomatoapple cider vinegarMustard
Preparation

Kitchen utensils

1 Skillet, 1 Bowl, 1 Small bowl, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Teaspoon, 1 Mandoline, 1 Sieve, 1 Whisk, 1 Mortar, 1 Salad spinner

Preparation steps

1.
Austrian Salad preparation step 1

Lightly toast pumpkin seeds in a dry frying pan. Remove from heat and let cool slightly.

2.
Austrian Salad preparation step 2

Drain pumpkin.

3.
Austrian Salad preparation step 3

Cut aspic into 1 cm (approximately 1/4-inch) wide strips.

4.
Austrian Salad preparation step 4

Peel onion and cut into very thin slices.

5.
Austrian Salad preparation step 5

Rinse radishes and cut into thin slices. Rinse tomatoes and cut out stem ends. Cut tomatoes into slices.

6.
Austrian Salad preparation step 6

Coarsely grind cooled pumpkin seeds in a mortar. Combine pumpkin seeds with vinegar, mustard, salt and pepper. Stir to combine. Stir in pumpkin seed oil.

7.
Austrian Salad preparation step 7

Rinse lamb's lettuce and arugula and spin dry.

8.
Austrian Salad preparation step 8

Toss greens with 3/4 of the pumpkin dressing and place on a plate. Garnish with all of the remaining ingredients and drizzle with the remaining dressing. Serve.