Dandelion Salad with Goat Cheese Croutons
Dandelion Salad with Goat Cheese Croutons - A crunchy, slightly bitter salad with a hint of sweetness
Healthy, because
Even smarter
Nutritional values
This salad provides twice your daily requirement of vitamin C and almost your full daily requirement of vitamin E. Both these vitamins are potent antioxidants, which help protect cells from damaging free radicals, and prevent inflammation. This salad also contains a lot of potassium, which has a regulating effect on blood pressure.
If you want to reduce your calorie and fat intake, substitute normal goat cheese for a low-fat variety, which should be available in most supermarkets.
(Percentage of daily recommendation)
| Calorie | 474 cal. | (23 %) | ||
| Protein | 16 g | (16 %) | ||
| Fat | 25 g | (22 %) | ||
| Carbohydrates | 43 g | (29 %) | ||
| Sugar added | 5 g | (20 %) | ||
| Roughage | 13.5 g | (45 %) |
| Vitamin A | 2.2 mg | (275 %) | ||
| Vitamin D | 0.3 μg | (2 %) | ||
| Vitamin E | 10.9 mg | (91 %) | ||
| Vitamin K | 36.8 μg | (61 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 6.1 mg | (51 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 106 μg | (35 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 8.7 μg | (19 %) | ||
| Vitamin B₁₂ | 0.8 μg | (27 %) | ||
| Vitamin C | 204 mg | (215 %) | ||
| Potassium | 1,069 mg | (27 %) | ||
| Calcium | 467 mg | (47 %) | ||
| Magnesium | 93 mg | (31 %) | ||
| Iron | 6.4 mg | (43 %) | ||
| Iodine | 19 μg | (10 %) | ||
| Zinc | 3.8 mg | (48 %) | ||
| Saturated fatty acids | 7.8 g | |||
| Uric acid | 122 mg | |||
| Cholesterol | 22 mg | |||
| Complete sugar | 11 g |
Ingredients
- Ingredients
- 2 Bell pepper (1 each red and yellow)
- 4 scallions
- 9 ozs Dandelion greens
- 1 Tbsp balsamic vinegar
- 1 tsp medium hot Mustard
- 1 Tbsp Red currant jelly
- salt
- peppers
- 3 Tbsps olive oil
- 3 ozs Goat cheese (in a log)
- 4 Tbsps breadcrumbs
Kitchen utensils
Preparation steps
Quarter peppers, remove seeds and ribs, and rinse. Place on a baking sheet, skin-side up. Under a hot grill or the broiler, cook until the skin is black and blistered.
Transfer peppers to a bowl, cover with a plate and let steam for 10 minutes. Rub off skins.
Cut peppers into thin strips. Rinse and thinly slice scallions.
Trim stem ends of dandelion greens. Rinse in plenty of cold water and spin dry. Transfer to a bowl.
In a bowl, combine vinegar, mustard and red currant jelly. Season with salt and pepper. Slowly whisk in 2 tablespoons oil.
Cut the cheese into 4 slices. Roll slices in breadcrumbs and press firmly to help crumbs adhere.
Add remaining olive oil to skillet. Cook cheese slices over medium heat until golden. Toss dandelion greens with dressing and divide among plates. Garnish with goat cheese croutons and serve sprinkled with roasted peppers and scallions.
