Orange and Asparagus Salad
Healthy, because
Even smarter
Nutritional values
With folic acid in your luggage, green asparagus comes around the corner: the B vitamin promotes cell renewal and blood formation. It is also an important vital substance, especially for pregnant women, to protect the unborn child from possible malformations. The green asparagus spears also contain zinc, which firms the body and strengthens the immune system.
For some variation, the oranges can be replaced by grapefruits; instead of Parmesan cheese, a spicy blue cheese also tastes good. To keep the green asparagus fresh after purchase, the spears should be sufficiently watered. Wrap the asparagus in a damp cloth and store it in the refrigerator.
(Percentage of daily recommendation)
| Calorie | 213 cal. | (10 %) | ||
| Protein | 7 g | (7 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 16 g | (11 %) | ||
| Sugar added | 3 g | (12 %) | ||
| Roughage | 4.8 g | (16 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 4.7 mg | (39 %) | ||
| Vitamin K | 69.8 μg | (116 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 3.2 mg | (27 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 198 μg | (66 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 5.8 μg | (13 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 78 mg | (82 %) | ||
| Potassium | 519 mg | (13 %) | ||
| Calcium | 184 mg | (18 %) | ||
| Magnesium | 45 mg | (15 %) | ||
| Iron | 1.6 mg | (11 %) | ||
| Iodine | 19 μg | (10 %) | ||
| Zinc | 1.2 mg | (15 %) | ||
| Saturated fatty acids | 4.7 g | |||
| Uric acid | 60 mg | |||
| Cholesterol | 14 mg | |||
| Complete sugar | 16 g |
Ingredients
Preparation steps
Peel the oranges and remove the white pith. Cut out the fillets and collect any juice that escapes in a small bowl. Squeeze the juice from the resulting skins and mix all the orange juice with the olive oil, honey and vinegar. Season with sugar, salt and pepper to taste.
Rinse the asparagus, peel the bottom third and cut off the tough ends. In a large pot, bring plenty of water, the lemon juice, a pinch of sugar and 1 teaspoon salt to a boil. Add the asparagus and cook for about 5 minutes.
Rinse the salad greens, spin dry and tear into bite-size pieces. Drain the olives and cut into rings.
Drain the asparagus, rinse with cold water and drain well again. Melt the butter in a pan, saute the asparagus for 1-2 minutes and season with salt. Arrange the salad greens, orange segments and olives in a serving dish. Arrange the asparagus on top and sprinkle with Parmesan. Drizzle the vinaigrette over the salad and serve immediately.
