Light And Refreshing
Swiss Chard Salad
(1 vote)
(1 vote)
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
Calories:
135
calories
Calories
Healthy, because
Even smarter
Nutritional values
The lettuce scores with iron, which is often in short supply, especially for vegetarians. Together with the vitamin C also contained in chard, we can absorb vegetable iron particularly well.
The chard salad convinces without any frills. Serve with a slice of bread or a roll. You can also serve the salad as a starter on festive occasions.
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 135 cal. | (6 %) | ||
| Protein | 1.41 g | (1 %) | ||
| Fat | 12.19 g | (11 %) | ||
| Carbohydrates | 6.11 g | (4 %) | ||
| Sugar added | 1.44 g | (6 %) | ||
| Roughage | 1.35 g | (5 %) |
more nutritional values
| Vitamin A | 306.62 mg | (38,328 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.04 mg | (25 %) | ||
| Vitamin B₁ | 0.03 mg | (3 %) | ||
| Vitamin B₂ | 0.05 mg | (5 %) | ||
| Niacin | 0.4 mg | (3 %) | ||
| Vitamin B₆ | 0.06 mg | (4 %) | ||
| Folate | 7.56 μg | (3 %) | ||
| Pantothenic acid | 0.11 mg | (2 %) | ||
| Biotin | 3 μg | (7 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 18.78 mg | (20 %) | ||
| Potassium | 210.77 mg | (5 %) | ||
| Calcium | 34.99 mg | (3 %) | ||
| Magnesium | 45.09 mg | (15 %) | ||
| Iron | 1.13 mg | (8 %) | ||
| Zinc | 0.24 mg | (3 %) | ||
| Saturated fatty acids | 0.9 g | |||
| Cholesterol | 0 mg |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 200 grams baby Chard leaf
- 1 Tbsp sweet Mustard
- 1 Tbsp spicy Mustard
- 1 tsp honey
- ½ lemon (juiced)
- 2 Tbsps Apple balsamic vinegar
- 4 Tbsps Vegetable broth
- 50 milliliters Canola oil
- salt
- freshly ground peppers
Preparation steps
1.
Rinse and spin dry swiss chard, arrange on plates.
2.
Whisk together sweet and spicy mustard, honey, lemon juice, vinegar, broth and oil, pour into a sealable jar and shake well. Season with salt and pepper and shake again.
3.
Drizzle dressing over salad and serve.
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