Spinach and Asparagus Salad

Spinach and Asparagus Salad

This recipe comes from the book "Cuisiner pour vaincre la douleur et l'inflammation chronique", de Jacqueline Lagacé, Ph.D., Éditions FIDES, 2011

6 servings
Preparation 15 min
Cooking 10 min

140 calories per serving 


Ingredients

22 asparagus, average size   440 g
12 cups baby spinach   200 g
1/4 cup fresh dill, finely chopped   8 g
2 eggs size large, boiled, and finely grated    
2 green onions/scallions, finely chopped   30 g
3 tbsp orange juice, concentrated   45 mL
1 pinch salt [optional]   0.1 g
  ground pepper to taste    
1/4 cup extra virgin olive oil   65 mL

Method

  1. Vinaigrette: in a medium-sized bowl, add green onions to the orange juice concentrate. Season with salt and pepper. Pour in the oil gradually and whisk until emulsified.
  2. Salad: fill a pot with water and bring to a boil over high heat.
  3. Remove the hard parts of the asparagus. Plunge asparagus tips in boiling water. Boil until cooked but still slightly crunchy, for 2 to 5 minutes if they are very thin or for 7 to 10 minutes if they have a diameter the size of a finger.
  4. Drain the asparagus and immediately plunge them into icy water. Once they are cold, pat them dry with paper towels. Keep aside. Put the spinach in a large salad bowl. Add the asparagus cut into bite-sized pieces. Mix. Add dill, drizzle with vinaigrette and toss. Top with grated hard-boiled eggs.

Nutrition Facts Table

Nutrition Facts

per 1 serving (120g)

Amount

% DV*

* DV = Daily Value

Calories

140

Fat

12 g

18 %

Saturated 2 g
+ Trans 0 g

10 %

Cholesterol

75 mg

Sodium

50 mg

2 %

Carbohydrate

4 g

1 %

Fibre

2 g

7 %

Sugars

1 g

Protein

4 g

Vitamin A

60 %

Vitamin C

25 %

Calcium

4 %

Iron

10 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: serving
Grain Products: 0 serving
Milk and Alternatives: 0 serving
Meat and Alternatives: ¼ serving

More info

Claims

Free :
Added Sugar, Trans Fat
Low :
Saturated Fat, Sodium
Source of :
Copper, Iron, Magnesium, Niacin, Pantothenic Acid, Phosphorus, Potassium, Vitamin B1, Vitamin B12, Vitamin B2, Vitamin B6, Vitamin C, Zinc
Good source of :
Manganese, Selenium
Excellent source of :
Folacin, Vitamin A, Vitamin E, Vitamin K
Diet-related health claims :
Artery-healthy, Heart-healthy

More info


This recipe is in the following categories: First courses/Appetizers | Salads | Artery-healthy | Diabetes-friendly | Halal | Heart-healthy | Kosher | Low Saturated Fat | Low Sodium | Vegetarian

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