Asparagus and Tomato Salad

12 15 331
Ingredients Minutes Calories
Prep Cook Servings
10 min 5 min 2
Asparagus and Tomato Salad
Health Highlights
A delicious side salad to add to your meal. Loaded with fresh market ingredients, straight from the garden!

Ingredients


8 medium spear(s) Asparagus (trimmed, snap off ends)
3 tbsp Extra virgin olive oil (for dressing)
2 tbsp Wine Vinegar (for dressing)
1/2 tsp Lemon peel (zest) (grated into a small bowl)
1 pinch Salt
1 dash Black pepper
1 cup Arugula (chopped)
1 head Lettuce, butterhead (Boston) (torn in bite size pieces)
1 cup Lettuce, spring mix (mesclun)
4 medium Tomato (sliced)
12 medium Black olives (pitted and chopped; optional)
1 tbsp Pine nuts, dried (optional)

Instructions


  1. In a pot of boiling water, cook asparagus for about 4 minutes or until bright green and tender-crisp. Drain well and rinse with cold water. Drain again. Chop into 2-inch (5 cm) pieces.
  2. Meanwhile, prepare the dressing. In a small bowl, whisk together oil, wine vinegar, lemon zest, salt, and pepper; set aside.
  3. In a large platter or bowl, arrange the arugula, and lettuces around the edge to form the base of the salad. Place the sliced tomatoes in a circle on top and asparagus in the center.
  4. Sprinkle with olives and pine nuts (optional).
  5. Drizzle with dressing to serve.

Notes:

Nutritional Highlights:

Asparagus

is a great source of fiber and vitamins A, C, and E which are powerful antioxidants. It also has chromium which may enhance the body's response to insulin or lowering blood sugar.

Tomato

are a dietary source of lycopene which is an antioxidant. plus it has vitamin C.

Arugula

is "known" as a cancer-fighting power food because of its high content of fiber and antioxidants, it is also composed of 90% water so it is great hydrating food in the summer months.

Pine Nuts

are high in beneficial monounsaturated fats, magnesium, and vitamin E, these 3 work synergistically to help protect the heart.

 


Nutrition Facts

Per Portion

Calories 331
Calories from fat 254
Calories from saturated fat 33
Total Fat 28.2 g
Saturated Fat 3.7 g
Trans Fat 0.0 g
Polyunsaturated Fat 4.1 g
Monounsaturated Fat 18.5 g
Cholesterol 0.2 mg
Sodium 472 mg
Potassium 939 mg
Total Carbohydrate 16.7 g
Dietary Fiber 6.3 g
Sugars 9.2 g
Protein 5.8 g

Dietary servings

Per Portion


Meat Alternative 0.1
Vegetables 6.2

Energy sources


Pygal16%423.118955659708118.574754414420577%354.554748303994278.97976938600697%360.8950388306142109.3550179011270816%77%7%CarbohydratesFatProtein

Meal Type(s)

Lunch
Salad
Side




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