Broccoli and Arugula Salad
(2 votes)
(2 votes)
Health Score:
85 / 100
Difficulty:
moderate
Difficulty
Preparation:
30 min.
Preparation
Calories:
204
calories
Calories
Healthy, because
Even smarter
Nutritional values
This light summery salad is a good source of fiber, vitamin C and antioxidants.
Add some grilled chicken to this salad to turn it from an appetizer into a light but satiating main dish.
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 204 cal. | (10 %) | ||
| Protein | 7 g | (7 %) | ||
| Fat | 15 g | (13 %) | ||
| Carbohydrates | 11 g | (7 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 6.6 g | (22 %) |
more nutritional values
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4.6 mg | (38 %) | ||
| Vitamin K | 233 μg | (388 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 3.4 mg | (28 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 84 μg | (28 %) | ||
| Pantothenic acid | 1.6 mg | (27 %) | ||
| Biotin | 4.7 μg | (10 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 132 mg | (139 %) | ||
| Potassium | 683 mg | (17 %) | ||
| Calcium | 173 mg | (17 %) | ||
| Magnesium | 56 mg | (19 %) | ||
| Iron | 2.2 mg | (15 %) | ||
| Iodine | 17 μg | (9 %) | ||
| Zinc | 1.3 mg | (16 %) | ||
| Saturated fatty acids | 1.6 g | |||
| Uric acid | 105 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 9 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 2 Tbsps Almond slivers
- 14 ozs Broccoli
- Salt and freshly ground pepper
- 1 bunch Arugula
- 4 Tomatoes
- 1 bunch scallions
- 2 Tbsps White vinegar
- 1 pinch sugar (optional)
- 2 Tbsps olive oil
- 2 Tbsps Nut oil
Preparation steps
1.
Toast almond slivers in a dry frying pan.
2.
Rinse the broccoli and divide into florets. Cook in boiling salted water for 2 minutes until al dente, pour into a colander and rinse with cold water. Drain.
3.
Rinse and spin dry arugula, and chop as desired. Rinse and slice tomatoes.
Distribute the broccoli, arugula, and tomatoes on salad plates. Sprinkle with almond slivers.
4.
Rinse and finely chop scallions. Mix together vinegar, salt, pepper, sugar and both types of oil. Stir in the scallions. Pour over the salad.
