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Watercress and Orange Salad

17 Reviews
92% would make this recipe again

Brining : 30 min Preparation : 10 min
180 calories/serving
  • Very easy
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Vegetarian
  • Diabetes-friendly
  • Artery-healthy
  • Heart-healthy

Ingredients

1 bunch watercress, rinsed and spin-dried 120 g
1/2 red onions, thinly sliced 80 g
1 oranges 180 g
2 tbsp extra virgin olive oil 30 mL
1 tbsp white vinegar 15 mL
1 tsp Dijon mustard 5 mL
salt [optional]
ground pepper to taste [optional]
1/4 tsp pink peppercorns [optional]

Method

  1. In a small bowl, soak the thinly sliced onion in water with few drops of vinegar for about 1/2 h. You can also leave it overnight in the refrigerator. This makes the raw onion easier to digest and crispier.
  2. Wash, rinse, and dry the orange, then remove the zest with a grater and put it in a small bowl. Pour in the oil, vinegar, and mustard, then whisk well until the vinaigrette is emulsified. Add salt and pepper and set aside.
  3. Rinse and spin-dry the watercress, then arrange the leaves on the serving plates. Drain and add the presoaked onion. Using a small sharp knife, cut off the peel and white pith from the orange(s), then cut between the membranes to separate the segments and place them on the plates. Drizzle the vinaigrette over the salad, garnish with the pink peppercorns (optional) then serve.

Nutrition Facts Table

per 1 Serving (180g)

Amount

% Daily Value

Calories

180

Fat

14 g

22 %

Saturated 1.9 g
+ Trans 0 g

10 %

Cholesterol

0 mg

Sodium

60 mg

2 %

Carbohydrate

12 g

4 %

Fibre

2 g

8 %

Sugars

8 g

Protein

2 g

Vitamin A

55 %

Vitamin C

100 %

Calcium

9 %

Iron

3 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 2 ½ servings
Grain Products : 0 serving
Milk and Alternatives : 0 serving
Meat and Alternatives : 0 serving

Claims

This recipe is :
Free  :
Added Sugar, Cholesterol, Trans Fat
Low  :
Saturated Fat, Sodium
Source of  :
Calcium, Fibre, Folacin, Magnesium, Manganese, Pantothenic Acid, Phosphorus, Vitamin B1, Vitamin B2, Vitamin B6
Good source of  :
Potassium
Excellent source of  :
Vitamin A, Vitamin C, 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 ½
Vegetables ½
Fats 3

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Members' Reviews

17 Reviews (17 with rating only ) 92% would make this recipe again