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Fiddlehead and Orange Salad

1 Reviews
100% would make this recipe again

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

Ingredients

150 g fiddleheads
1 oranges, cut into pieces 180 g
2 tbsp extra virgin olive oil 30 mL
1 tbsp lemon juice, freshly squeezed 1/2 lemon
1/4 tsp balsamic vinegar 1.25 mL
1 tsp gingerroot, grated 4 g
salt [optional]
ground pepper to taste [optional]

Before you start

Fiddleheads may be poisonous if eaten raw. Make sure you wash them well, soak at least 10 minutes to reduce their bitterness, and cook them in plenty of water.

Method

  1. Prepare the fiddleheads: wash them well and soak them at least 10 min.
  2. Steam them 10 min or blanch them 15 min in a pot of boiling salted water. Drain them and shake a few times to remove excess water. Let them cool down at least 10 minutes.
  3. Peel the oranges with a small paring knife, removing all the pith. Cut the oranges into pieces, reserving any juice that runs out. Put the oranges with their juice and fiddleheads in a salad bowl.
  4. In a small bowl, add the oil, lemon juice, balsamic vinegar, salt and pepper. Beat well, using a fork, until the vinaigrette is emulsified.Pour the vinaigrette over the salad, mix lightly and serve.

Nutrition Facts Table

per 1 Serving (160g)

Amount

% Daily Value

Calories

180

Fat

14 g

22 %

Saturated 1.9 g
+ Trans 0 g

9 %

Cholesterol

0 mg

Sodium

0 mg

0 %

Carbohydrate

13 g

4 %

Fibre

1 g

5 %

Sugars

6 g

Protein

4 g

Vitamin A

29 %

Vitamin C

96 %

Calcium

5 %

Iron

8 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 1 ¾ servings
Grain Products : 0 serving
Milk and Alternatives : 0 serving
Meat and Alternatives : 0 serving

Claims

This recipe is :
Free  :
Added Sugar, Cholesterol, Sodium, Trans Fat
Low  :
Saturated Fat
Source of  :
Copper, Folacin, Iron, Magnesium, Phosphorus, Vitamin B1, Vitamin B2, Vitamin K, Zinc
Good source of  :
Manganese, Niacin, Potassium, Vitamin E
Excellent source of  :
Vitamin A, Vitamin C
Diet-related health claims  :
Artery-healthy, Heart-healthy

DIABETES Exchange

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

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Members' Reviews

1 Reviews (1 with rating only ) 100% would make this recipe again