Watercress Salad
One portion completely covers your daily requirement of vitamin A and zinc. Both play an important role for our eyes: a vitamin deficiency makes itself felt as night blindness or impaired vision, zinc is directly involved in the visual process.
Consume watercress as fresh as possible, as it loses its aroma quickly and its vital substance content decreases if stored for a long time. It can be stored loosely wrapped in a damp cloth in the vegetable compartment of the refrigerator for a maximum of 1 day.
(Percentage of daily recommendation)
| Calorie | 580 cal. | (28 %) | ||
| Protein | 57 g | (58 %) | ||
| Fat | 31 g | (27 %) | ||
| Carbohydrates | 14 g | (9 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8 g | (27 %) |
| Vitamin A | 0.9 mg | (113 %) | ||
| Vitamin D | 0.3 μg | (2 %) | ||
| Vitamin E | 5.7 mg | (48 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.8 mg | (73 %) | ||
| Niacin | 17.2 mg | (143 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 88 μg | (29 %) | ||
| Pantothenic acid | 2.1 mg | (35 %) | ||
| Biotin | 16.2 μg | (36 %) | ||
| Vitamin B₁₂ | 6 μg | (200 %) | ||
| Vitamin C | 173 mg | (182 %) | ||
| Potassium | 1,183 mg | (30 %) | ||
| Calcium | 590 mg | (59 %) | ||
| Magnesium | 117 mg | (39 %) | ||
| Iron | 7.2 mg | (48 %) | ||
| Iodine | 29 μg | (15 %) | ||
| Zinc | 8.4 mg | (105 %) | ||
| Saturated fatty acids | 11.6 g | |||
| Uric acid | 259 mg | |||
| Cholesterol | 118 mg |
Ingredients
- Ingredients
- 9 ozs Sirloin steak (trimmed of fat)
- 1 Tbsp olive oil
- 1 tsp ground paprika
- black peppers
- 1 bunch Watercress (about 125 grams)
- 1 Red onion
- 2 stalks Celery (about 150 grams)
- 3 Tomatoes
- 3 ozs Roquefort cheese
- 9 ozs Yogurt (low-fat)
- 1 Tbsp balsamic vinegar
- 1 Tbsp Worcestershire sauce
- salt
- 2 Tbsps Walnut
Preparation steps
Cut steak into finger-thick strips. Mix in a bowl with oil, paprika and pepper.
Rinse watercress and spin dry. Cut the stem ends. Cut watercress coarsely.
Peel onion and cut into thin rings.
Trim celery and remove strings. Set the leaves aside for a garnish.
Cut celery into 5 cm (approximately 2-inch) long pieces and then cut into thin strips.
Rinse tomatoes and cut out the stems. Slice the tomatoes into wedges.
Mix the cheese and yogurt. Combine with vinegar and Worcestershire sauce and season with pepper and a little salt.
In a non-stick pan, fry the strips of meat.
Mix the watercress with 2/3rd of the dressing and distribute into bowls. Add onions, tomatoes, celery and meat. Add the rest of the dressing. Chop walnuts and sprinkle on the top. Serve immediately.