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Asparagus and Spinach Salad with Egg

2 Reviews
100% would make this recipe again

A delicious and healthy spring salad.

Preparation : 15 min Cooking : 10 min
190 calories/serving
  • Can be done in advance
  • Very easy
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Vegetarian
  • Diabetes-friendly

Ingredients

12 asparagus, average size 240 g
2 eggs size large, boiled and quartered
8 cups baby spinach 130 g
1/4 cup extra virgin olive oil 65 mL
2 tbsp lemonjuice, freshly squeezed 3/4 lemon
1 clove garlic, minced
salt [optional]
ground pepper to taste [optional]

Method

  1. Prepare the asparagus and blanch them about 10 min in a pot of boiling salted water. Make sure you cook them al dente.
  2. Take the asparagus out of the pot using tongs or a slotted spoon because the spears are too delicate to be drained directly in a colander. Rinse the asparagus in cold water to stop the cooking and fix the colour. Let them cool down 10 min or so.
  3. Meanwhile, boil the eggs (10 min), cool them down immediately in cold water, then cut into quarters.
  4. Put the spinach in a salad bowl. In a small bowl, mix the oil, lemon juice, minced garlic, salt and pepper. Beat well, using a fork, until the vinaigrette is emulsified. Pour the vinaigrette over the spinach, the mix.
  5. Transfer the spinach to the plates. Portion out the asparagus and quartered eggs on top of the spinach, then serve.

Nutrition Facts Table

per 1 Serving (120g)

Amount

% Daily Value

Calories

190

Fat

18 g

27 %

Saturated 2.9 g
+ Trans 0 g

15 %

Cholesterol

110 mg

Sodium

60 mg

2 %

Carbohydrate

4 g

1 %

Fibre

1 g

6 %

Sugars

1 g

Protein

5 g

Vitamin A

58 %

Vitamin C

23 %

Calcium

4 %

Iron

10 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 1 ¼ servings
Grain Products : 0 serving
Milk and Alternatives : 0 serving
Meat and Alternatives : ¼ serving

Claims

This recipe is :
Low  :
Sodium
Source of  :
Copper, Iron, Magnesium, Manganese, Niacin, Pantothenic Acid, Phosphorus, Potassium, Vitamin B1, Vitamin B12, Vitamin B2, Vitamin B6, Vitamin C, Vitamin D, Zinc
Good source of  :
Selenium
Excellent source of  :
Folacin, Vitamin A, Vitamin E, Vitamin K
Free  :
Added Sugar

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Fruits 0
Vegetables ½
Meat and Alternatives ½
Fats 3

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Members' Reviews

2 Reviews (2 with rating only ) 100% would make this recipe again

This recipe is in the following categories

First courses/Appetizers | Salads | Kosher | Vegetarian | Low Sodium | Diabetes-friendly | Halal