Healthy Dinner

Fennel Salad

with Citrus and Asparagus
4.5
Average: 4.5 (2 votes)
(2 votes)
Fennel Salad

Fennel Salad - Tart grapefruit and oranges are a fruity complement to asparagus

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Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
Calories:
457
calories
Calories

Healthy, because

Even smarter

Nutritional values

More vitamin and mineral power is not possible! One portion provides us with three times the daily requirement of vitamin C, among other things. As a cofactor in the synthesis of collagen, it is essential for the formation of new bone, cartilage and tooth substance. And, of course, it is a huge help to the immune system.

The buffalo mozzarella has an intense taste and its finer consistency: unlike normal mozzarella, the Italian cheese is not made from cow's milk but from buffalo milk and is a bit richer in fat, but all the more aromatic!

1 serving contains
(Percentage of daily recommendation)
Calorie457 kcal(22 %)
Protein22 g(22 %)
Fat23 g(20 %)
Carbohydrates34 g(23 %)
Sugar added0 g(0 %)
Roughage14 g(47 %)
Vitamin A2.3 mg(288 %)
Vitamin D0.2 μg(1 %)
Vitamin E14.3 mg(119 %)
Vitamin B₁0.8 mg(80 %)
Vitamin B₂0.6 mg(55 %)
Niacin7.4 mg(62 %)
Vitamin B₆0.4 mg(29 %)
Folate392 μg(131 %)
Pantothenic acid2.4 mg(40 %)
Biotin17.4 μg(39 %)
Vitamin B₁₂1.2 μg(40 %)
Vitamin C313 mg(329 %)
Potassium1,912 mg(48 %)
Calcium590 mg(59 %)
Magnesium166 mg(55 %)
Iron7.5 mg(50 %)
Iodine32 μg(16 %)
Zinc2.5 mg(31 %)
Saturated fatty acids9.8 g
Uric acid128 mg
Cholesterol29 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
2 Oganic oranges
1 Grapefruit
1 large Fennel bulb
10 ounces green Asparagus
4 tablespoons light Vinaigrette
1 Romaine lettuce
2 Endive (about 9 oz)
Sea salt
coarsely ground peppers
4 ounces Buffalo mozzarella
How healthy are the main ingredients?
GrapefruitFennel bulbEndive
Preparation

Kitchen utensils

1 Bowl, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Mandoline, 1 Sieve, 1 Salad spinner

Preparation steps

1.
Fennel Salad preparation step 1

Peel oranges and grapefruit. Remove white pith. Cut fruit into slices.

2.
Fennel Salad preparation step 2

Rinse fennel. Remove leafy fronds and trim root end. Reserve fennel fronds. Slice fennel bulb as thinly as possible.

3.
Fennel Salad preparation step 3

Rinse asparagus and cut off woody ends. Cut asparagus into very thin slices.

4.
Fennel Salad preparation step 4

In a bowl mix fennel, citrus slices, asparagus and the vinaigrette and let marinate for 15 minutes.

5.
Fennel Salad preparation step 5

Rinse romaine and spin dry. Rinse Belgian endive. Cut out core and thinly slice.

6.
Fennel Salad preparation step 6

Mix lettuce and Belgian endive with the remaining ingredients. Season with salt and pepper and arrange decoratively in a large bowl.

7.
Fennel Salad preparation step 7

Drain buffalo mozzarella and tear into small pieces. Spread over salad. Chop fennel leaves, sprinkle over salad and serve.