EatSmarter exclusive recipe

Salad Plate with Spicy Hearts

(Family Style: For 1 Adult and 1 Kid, Ages 7-14)
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Salad Plate with Spicy Hearts

Salad Plate with Spicy Hearts - Raw vegetables with lots of extras for small and big salad lovers

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Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
455
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie455 kcal(22 %)
Protein20 g(20 %)
Fat22 g(19 %)
Carbohydrates41 g(27 %)
Sugar added0 g(0 %)
Roughage12 g(40 %)
Vitamin A1.1 mg(138 %)
Vitamin D0.1 μg(1 %)
Vitamin E4.1 mg(34 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.3 mg(27 %)
Niacin6.6 mg(55 %)
Vitamin B₆0.4 mg(29 %)
Folate94 μg(31 %)
Pantothenic acid1.1 mg(18 %)
Biotin9 μg(20 %)
Vitamin B₁₂1 μg(33 %)
Vitamin C31 mg(33 %)
Potassium920 mg(23 %)
Calcium372 mg(37 %)
Magnesium98 mg(33 %)
Iron4.6 mg(31 %)
Iodine28 μg(14 %)
Zinc4.4 mg(55 %)
Saturated fatty acids6.5 g
Uric acid125 mg
Cholesterol37 mg
Development of this recipe:

Ingredients

for
2
Ingredients
1
Carrot (about 100 grams)
1 piece
daikon Radish (about 100 grams)
4 ounces
1
small Apple (about 100 grams)
6 sheets
¼
Cucumber (about 125 grams)
1 tablespoon
½
1 teaspoon
mild Mustard
2 tablespoons
3 slices
young Gouda cheese (about 80 grams)
3 slices
Poultry sausage (about 80 grams)
3 slices
Whole-wheat bread (about 150 grams)
Preparation

Kitchen utensils

1 Cutting board, 1 Small knife, 1 Peeler, 1 Box grater, 1 Large knife, 2 Bowls, 1 Tablespoon, 1 Salad spinner, 1 Citrus juicer, 1 Small bowl, 1 Teaspoon, 1 small Whisk, 1 large Platter (or 2 smaller plates), 1 Cookie cutter (heart shaped)

Preparation steps

1.
Salad Plate with Spicy Hearts preparation step 1

Peel carrot and radish. Grate the carrot finely and grate the radish coarsely.

2.
Salad Plate with Spicy Hearts preparation step 2

Cut sauerkraut into small pieces and put in a bowl. Rinse apple, wipe dry, quarter, core and mix with the sauerkraut.

3.
Salad Plate with Spicy Hearts preparation step 3

Rinse lettuce leaves, spin dry and cut into bite-sized pieces.

4.
Salad Plate with Spicy Hearts preparation step 4

Rinse cucumber thoroughly with hot water, wipe dry and cut into thin slices. In a bowl, mix with sour cream and season with salt and pepper.

5.
Salad Plate with Spicy Hearts preparation step 5

For the dressing, squeeze lemon half. Whisk the lemon juice in a small bowl with salt, pepper, mustard and oil.

6.
Salad Plate with Spicy Hearts preparation step 6

Place carrot, radish, lettuce and apple separately either on a large salad plate (or divide beetween 2 plates) and drizzle with the dressing. Put the cucumber salad in a separate serving bowl.

7.
Salad Plate with Spicy Hearts preparation step 7

From the cheese and sausage, cut out little hearts with a cookie cutter. Arrange hearts on the salad. Serve with bread.