Broccoli and Arugula Salad

5
Average: 5 (2 votes)
(2 votes)
Broccoli and Arugula Salad
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Health Score:
85 / 100
Difficulty:
moderate
Difficulty
Preparation:
30 min.
Preparation
Calories:
204
calories
Calories

Healthy, because

Even smarter

Nutritional values

This light summery salad is a good source of fiber, vitamin C and antioxidants.

Add some grilled chicken to this salad to turn it from an appetizer into a light but satiating main dish.

1 serving contains
(Percentage of daily recommendation)
Calorie204 cal.(10 %)
Protein7 g(7 %)
Fat15 g(13 %)
Carbohydrates11 g(7 %)
Sugar added1 g(4 %)
Roughage6.6 g(22 %)
Vitamin A0.4 mg(50 %)
Vitamin D0 μg(0 %)
Vitamin E4.6 mg(38 %)
Vitamin K233 μg(388 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.3 mg(27 %)
Niacin3.4 mg(28 %)
Vitamin B₆0.5 mg(36 %)
Folate84 μg(28 %)
Pantothenic acid1.6 mg(27 %)
Biotin4.7 μg(10 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C132 mg(139 %)
Potassium683 mg(17 %)
Calcium173 mg(17 %)
Magnesium56 mg(19 %)
Iron2.2 mg(15 %)
Iodine17 μg(9 %)
Zinc1.3 mg(16 %)
Saturated fatty acids1.6 g
Uric acid105 mg
Cholesterol0 mg
Complete sugar9 g

Ingredients

for
4
Ingredients
2 Tbsps Almond slivers
14 ozs Broccoli
Salt and freshly ground pepper
1 bunch Arugula
4 Tomatoes
1 bunch scallions
2 Tbsps White vinegar
1 pinch sugar (optional)
2 Tbsps olive oil
2 Tbsps Nut oil
How healthy are the main ingredients?
BroccoliArugulaolive oilsugarTomato

Preparation steps

1.

Toast almond slivers in a dry frying pan.

2.

Rinse the broccoli and divide into florets. Cook in boiling salted water for 2 minutes until al dente, pour into a colander and rinse with cold water. Drain.

3.

Rinse and spin dry arugula, and chop as desired. Rinse and slice tomatoes.

Distribute the broccoli, arugula, and tomatoes on salad plates. Sprinkle with almond slivers.

4.

Rinse and finely chop scallions. Mix together vinegar, salt, pepper, sugar and both types of oil. Stir in the scallions. Pour over the salad.