Escarole-Melon Salad
With just under 210 calories and only 5 grams of fat, you can easily help yourself to a second portion! This salad also has substantial portions of iodine and vitamins C and E.
With salad and melon varieties, you can vary the ingredients according to your mood. This salad also tastes good with radicchio or romaine lettuce and with honeydew melon.
(Percentage of daily recommendation)
| Calorie | 209 cal. | (10 %) | ||
| Protein | 24 g | (24 %) | ||
| Fat | 5 g | (4 %) | ||
| Carbohydrates | 14 g | (9 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4 g | (13 %) |
| Vitamin A | 0.7 mg | (88 %) | ||
| Vitamin D | 0.5 μg | (3 %) | ||
| Vitamin E | 7.2 mg | (60 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 8.5 mg | (71 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 146 μg | (49 %) | ||
| Pantothenic acid | 1.6 mg | (27 %) | ||
| Biotin | 13.3 μg | (30 %) | ||
| Vitamin B₁₂ | 0.9 μg | (30 %) | ||
| Vitamin C | 93 mg | (98 %) | ||
| Potassium | 1,220 mg | (31 %) | ||
| Calcium | 148 mg | (15 %) | ||
| Magnesium | 84 mg | (28 %) | ||
| Iron | 4.4 mg | (29 %) | ||
| Iodine | 138 μg | (69 %) | ||
| Zinc | 3 mg | (38 %) | ||
| Saturated fatty acids | 0.8 g | |||
| Uric acid | 121 mg | |||
| Cholesterol | 152 mg |
Ingredients
- Ingredients
- 2 Beefsteak tomato (about 7 ounces)
- 1 scallion
- 4 sprigs mint
- 2 Tbsps apple cider vinegar
- ½ tsp honey
- salt
- peppers
- 1 tsp Safflower oil
- ½ small Melon (such as cantaloupe or honey dew, about 10 ounces)
- ½ sm head Endive (about 5 ounces)
- 7 ozs peeled cooked Prawn
- 1 garlic clove
- 1 tsp olive oil
Preparation steps
Rinse tomatoes, wipe dry and cut out stems. Cut tomatoes into small dice and place in a bowl.
Rinse the scallion, wipe dry and cut into very thin rings.
Rinse mint, shake dry, pluck leaves and cut into fine strips. Add mint and scallion to the tomatoes.
In another bowl, whisk together the vinegar and honey and season with salt and pepper. Add the safflower oil in a steady stream, whisking to combine. Add to the tomato mixture and chill until ready to serve.
Remove seeds from melon with a spoon and scoop flesh into balls with a melon baller. (Or cut melon into wedges, peel and chop finely.)
Rinse escarole, spin dry and cut into bite-sized pieces.
Rinse prawns and pat dry with paper towels.
Peel garlic and cut into thin slices.
Heat the olive oil in a skillet. Cook garlic and prawns, stirring, about 2 minutes. Season with pepper.
Arrange the melon, escarole and prawns on a serving plate. Top with tomato salsa and serve immediately.