Asparagus and Tomato Salad

Asparagus and Tomato Salad

A delicious side salad to add to your meal! Full of great nutrients!
Health Rating
Prep Cook Ready in Servings
10 min 5 min 15 min 2

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)
1 tbsp Pine nuts, dried
12 medium Black olives (pitted and chopped)

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. In a large platter or bowl, arrange the lettuce and arugula around the edge to for the base of the salad. Place the slice tomatoes in a circle on top and asparagus in the centre.

3. Sprinkle with olives and pine nuts.

 

4. Drizzle with dressing to serve.

 

Dressing

In a small bowl, whisk together oil, wine vinegar, lemon zest, salt and pepper; set aside.

Nutrition Facts

Per Portion

Calories 340
Calories from fat 246
Calories from saturated fat 34
Total Fat 27.4 g
Saturated Fat 3.8 g
Trans Fat 0.0 g
Polyunsaturated Fat 3.8 g
Monounsaturated Fat 18.6 g
Cholesterol 0
Sodium 486 mg
Potassium 1087 mg
Total Carbohydrate 17.3 g
Dietary Fiber 7.2 g
Sugars 9.0 g
Protein 6.2 g

Dietary servings

Per Portion


Meat Alternative 0.1
Vegetables 6.2

Energy sources


Pygal20%432.2439685607716124.497303250009672%345.1174389430627275.518752065025477%360.08769769370383109.5391158665985220%72%7%CarbohydratesFatProtein

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 90% water so it is a great hydrating food in the summer months

Pine Nuts

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

 

Recipe from:
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