Light And Refreshing
Colorful Salad with Blueberries
(4 votes)
(4 votes)
Health Score:
92 / 100
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
Calories:
147
calories
Calories
Healthy, because
Even smarter
Nutritional values
This refreshing salad is heart-healthy due to minerals like calcium and magnesium in the butter lettuce and powerful antioxidants from the blueberries.
Add some grilled chicken to this salad to turn it from an appetizer into a filling, light lunch.
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 147 cal. | (7 %) | ||
| Protein | 2 g | (2 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 9 g | (6 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.5 g | (15 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.6 mg | (22 %) | ||
| Vitamin K | 30.9 μg | (52 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 1.6 mg | (13 %) | ||
| Vitamin B₆ | 0.1 mg | (7 %) | ||
| Folate | 46 μg | (15 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 4.3 μg | (10 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 32 mg | (34 %) | ||
| Potassium | 393 mg | (10 %) | ||
| Calcium | 43 mg | (4 %) | ||
| Magnesium | 27 mg | (9 %) | ||
| Iron | 1.1 mg | (7 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 0.3 mg | (4 %) | ||
| Saturated fatty acids | 1.6 g | |||
| Uric acid | 30 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 8 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 7 ozs lamb's lettuce
- 1 Cucumber
- 7 ozs Cherry tomatoes
- 9 ozs Blueberries
- 4 Tbsps olive oil
- 3 Tbsps balsamic vinegar
- 2 Tbsps sweet Mustard
- salt
- freshly ground peppers
Preparation steps
1.
Rinse and dry the lettuce. Rinse the cucumber and thinly slice. Rinse and halve the tomatoes. Rinse the blueberries and pat dry. Puree about 2 ounces of the blueberries with the oil, vinegar, and mustard. Season to taste with salt and pepper.
2.
Arrange the lettuce on plates, and top with the cucumbers, tomatoes, and the remaining blueberries. Drizzle with the dressing and serve.
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