Peach and Mushroom Salad
Healthy, because
Even smarter
Nutritional values
Spinach is a true beauty food, containing vitamin E ,which protects our cells from free radicals and keeps our skin young. I
If you want to save some calories and fat, replace the mayonnaise with yogurt.
(Percentage of daily recommendation)
| Calorie | 260 cal. | (12 %) | ||
| Protein | 5 g | (5 %) | ||
| Fat | 18 g | (16 %) | ||
| Carbohydrates | 18 g | (12 %) | ||
| Sugar added | 6 g | (24 %) | ||
| Roughage | 4.4 g | (15 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 1.1 μg | (6 %) | ||
| Vitamin E | 3.9 mg | (33 %) | ||
| Vitamin K | 14.3 μg | (24 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 6 mg | (50 %) | ||
| Vitamin B₆ | 0.1 mg | (7 %) | ||
| Folate | 24 μg | (8 %) | ||
| Pantothenic acid | 1.6 mg | (27 %) | ||
| Biotin | 12.5 μg | (28 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 17 mg | (18 %) | ||
| Potassium | 497 mg | (12 %) | ||
| Calcium | 37 mg | (4 %) | ||
| Magnesium | 44 mg | (15 %) | ||
| Iron | 4.7 mg | (31 %) | ||
| Iodine | 7 μg | (4 %) | ||
| Zinc | 0.9 mg | (11 %) | ||
| Saturated fatty acids | 5 g | |||
| Uric acid | 38 mg | |||
| Cholesterol | 25 mg | |||
| Complete sugar | 17 g |
Ingredients
- For the dressing
- 2 ozs Yogurt (0.1% fat)
- 2 Tbsps Mayonnaise
- 1 Tbsp lemon juice
- 1 pinch ground paprika
- ½ tsp dried thyme
- salt
- peppers
- For the salad
- 5 ozs fresh Swiss chard (substitute baby spinach)
- 4 Peaches
- 7 ozs Chanterelle
- 2 Tbsps Canola oil
- 2 Tbsps honey
- 3 Tbsps dry white wine
- peppers
- 2 Tbsps Pine nuts
Preparation steps
For the dressing, whisk yogurt in a bowl with mayonnaise and lemon juice and season with paprika, thyme, salt and pepper. Let rest in the refrigerator until ready to use.
For the salad, rinse swiss chard and spin dry. Rinse peaches, cut in half, remove pit and cut into wedges. Thoroughly wipe chanterelles.
Heat oil in a frying pan, sauté chanterelles and peaches, reduce temperature, add honey and white wine and season with pepper. Cook for 2-3 minutes.
To serve, arrange swiss chard on 4 plates, cover with mushrooms and peaches. Sprinkle with pine nuts and drizzle with dressing.
