Stimulates Digestion

Chicory-Prawn Salad

with Asparagus, Grapefruit and Poppy Seed Vinaigrette
4.666665
Average: 4.7 (3 votes)
(3 votes)
Chicory-Prawn Salad

Chicory-Prawn Salad - Noble combination: shrimp on fine asparagus

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Health Score:
9,8 / 10
Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
Calories:
507
calories
Calories

Healthy, because

Even smarter

Nutritional values

One portion of this salad contains your daily target of vitamins A, C, and E and 70% of your daily iodine intake. Folic acid is also well represented with about 50% of your daily requirement, which is particularly important for nursing and expectant mothers. The chicory also boosts the formation of digestive juices through bitter substances, promoting the health of the liver, bile, pancreas and intestines.

If you don't like poppy seeds, you can use sunflower, pistacchio, or pine nuts instead. Chop them finely and roast them briefly, so the kernels develop a a stronger flavor and aroma.

1 serving contains
(Percentage of daily recommendation)
Calorie507 kcal(24 %)
Protein27 g(28 %)
Fat30 g(26 %)
Carbohydrates26 g(17 %)
Sugar added2 g(8 %)
Roughage8 g(27 %)
Vitamin A1 mg(125 %)
Vitamin D0.5 μg(3 %)
Vitamin E13 mg(108 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.3 mg(27 %)
Niacin9.7 mg(81 %)
Vitamin B₆0.4 mg(29 %)
Folate203 μg(68 %)
Pantothenic acid2.1 mg(35 %)
Biotin11.2 μg(25 %)
Vitamin B₁₂0.9 μg(30 %)
Vitamin C123 mg(129 %)
Potassium1,176 mg(29 %)
Calcium354 mg(35 %)
Magnesium127 mg(42 %)
Iron6 mg(40 %)
Iodine144 μg(72 %)
Zinc4.6 mg(58 %)
Saturated fatty acids2.7 g
Uric acid157 mg
Cholesterol152 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
1 teaspoon honey
1 teaspoon medium-hot Mustard
1 ½ tablespoons White vinegar
salt
peppers
5 tablespoons Canola oil
1 tablespoon Poppy seeds
12 ounces green Asparagus
1 bunch scallions
2 Grapefruit
1 small chile pepper
8 large shrimp (peeled)
2 Endive
1 red Endive (or radicchio)
How healthy are the main ingredients?
MustardhoneysaltGrapefruitEndiveEndive
Preparation

Kitchen utensils

1 Skillet, 1 Bowl, 1 Small bowl, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Teaspoon, 1 Peeler, 1 Immersion blender, 1 deep bowl

Preparation steps

1.
Chicory-Prawn Salad preparation step 1

Combine the honey, mustard, vinegar and 3 tablespoons oil in a tall vessel and season with salt and pepper. Mix with an immersion blender until smooth.

2.
Chicory-Prawn Salad preparation step 2

Toast the poppy seeds in a dry pan until fragrant, then stir into the vinaigrette.

3.
Chicory-Prawn Salad preparation step 3

Rinse the asparagus, peel the stalks and cut off the tough ends. 

4.
Chicory-Prawn Salad preparation step 4

Cut asparagus into 3/4-inch long pieces on the diagonal. 

5.
Chicory-Prawn Salad preparation step 5

Rinse the scallions, wipe dry and cut into thin rings on the diagonal.

6.
Chicory-Prawn Salad preparation step 6

Peel the grapefruit with a sharp knife, following the curve of the fruit and removing the bitter white pith. Working over a bowl to catch the juice, cut out whole segments between the membranes. 

7.
Chicory-Prawn Salad preparation step 7

Rinse the chile pepper, cut in half lengthwise, remove seeds and chop very fine.

8.
Chicory-Prawn Salad preparation step 8

Rinse the shrimp, pat dry and season with salt and pepper. Toss to coat with the chile pepper and 1 tablespoon oil in a bowl.

9.
Chicory-Prawn Salad preparation step 9

Separate leaves from endive and radicchio, then rinse and shake dry. Spread on a platter with grapefruit segments and scallions.

10.
Chicory-Prawn Salad preparation step 10

Heat a non-stick pan. Pour in the shrimp with the chile oil and cook over high heat for 3-4 minutes. Remove shrimp and wipe the pan with a paper towel.

11.
Chicory-Prawn Salad preparation step 11

Heat the remaining oil in the pan, then add asparagus and cook until crisp-tender, stirring constantly, about 1 minute. Season with salt and pepper. Place asparagus and shrimp on the salad platter. Mix the vinaigrette again briefly, drizzle over the salad and serve immediately.