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Spinach and Asparagus Salad

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

Preparation : 15 min Cooking : 10 min
140 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

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
3 tbsp orange juice 45 mL
1/4 cup extra virgin olive oil 65 mL
salt [optional]
ground pepper to taste [optional]

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

per 1 Serving (120g)

Amount

% Daily Value

Calories

140

Fat

12 g

18 %

Saturated 2 g
+ Trans 0 g

10 %

Cholesterol

70 mg

Sodium

50 mg

2 %

Carbohydrate

4 g

1 %

Fibre

2 g

7 %

Sugars

1 g

Protein

4 g

Vitamin A

60 %

Vitamin C

24 %

Calcium

4 %

Iron

11 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 1 ½ servings
Grain Products : 0 serving
Milk and Alternatives : 0 serving
Meat and Alternatives : ¼ serving

Claims

This recipe is :
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

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Fruits 0
Vegetables ½
Meat and Alternatives ½
Fats 2

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