Endive, Asparagus and Prawn Salad
Endive, Asparagus and Prawn Salad - A healthy combination: prawns with asparagus
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.
(Percentage of daily recommendation)
| Calorie | 507 cal. | (24 %) | ||
| Protein | 27 g | (28 %) | ||
| Fat | 30 g | (26 %) | ||
| Carbohydrates | 26 g | (17 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 8 g | (27 %) |
| Vitamin A | 1 mg | (125 %) | ||
| Vitamin D | 0.5 μg | (3 %) | ||
| Vitamin E | 13 mg | (108 %) | ||
| Vitamin K | 89 μg | (148 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 9.7 mg | (81 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 203 μg | (68 %) | ||
| Pantothenic acid | 2.1 mg | (35 %) | ||
| Biotin | 11.2 μg | (25 %) | ||
| Vitamin B₁₂ | 0.9 μg | (30 %) | ||
| Vitamin C | 123 mg | (129 %) | ||
| Potassium | 1,176 mg | (29 %) | ||
| Calcium | 354 mg | (35 %) | ||
| Magnesium | 127 mg | (42 %) | ||
| Iron | 6 mg | (40 %) | ||
| Iodine | 144 μg | (72 %) | ||
| Zinc | 4.6 mg | (58 %) | ||
| Saturated fatty acids | 2.7 g | |||
| Uric acid | 157 mg | |||
| Cholesterol | 152 mg | |||
| Complete sugar | 39 g |
Ingredients
- Ingredients
- 1 tsp honey
- 1 tsp medium-hot Mustard
- 1 ½ Tbsps White vinegar
- salt
- peppers
- 5 Tbsps olive oil
- 1 Tbsp Poppy seeds
- 12 ozs Asparagus
- 1 bunch scallions
- 2 Grapefruit
- 1 small chili pepper
- 8 large shrimp (peeled)
- 2 heads green Endive
- 1 head red Endive (or radicchio)
Kitchen utensils
Preparation steps
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.
Toast the poppy seeds in a dry pan until fragrant, then stir into the vinaigrette.
Rinse the asparagus, peel the stalks and cut off the tough ends.
Cut asparagus into 3/4-inch long pieces on the diagonal.
Rinse the scallions, wipe dry and cut into thin rings on the diagonal.
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.
Rinse the chile pepper, cut in half lengthwise, remove seeds and chop very fine.
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.
Separate leaves from endive and radicchio, then rinse and shake dry. Spread on a platter with grapefruit segments and scallions.
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.
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.
