Healthy Recipes

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= Salad / Light Meals =
Nutrition in the Foods that we eat !

 

Salad of Onions, Oranges and Tomatoes

   

Serves 4


A wonderful salad to serve together with fish dishes. The vinaigrette recipe provided here makes a perfect complement to this dish.

INGREDIENTS
2 Handfuls of rocket (a.k.a. Arugula, comes from the mustard family, and has a unique peppery taste) – is rich in vitamin C and iron
2 Handfuls of watercress
2 Heads Belgian Chicory, trimmed and finely sliced
1 Orange, peeled and divided into segments
4 Ripe tomatoes, cut into wedges
6 Spring onions, trimmed and finely chopped
Freshly ground black pepper

VINAIGRETTE INGREDIENTS
4 tbsp Olive oil
1 tbsp White wine vinegar
1 tbsp Djoin mustard
Freshly ground black pepper, and lemon juice to taste.

Method
1. Arrange the rocket, watercress and Belgian chicory in a large bowl. Cut oranges segments in half, remove any seeds, then toss them in with the tomatoes and spring onions. Season lightly.

2. Whisk all the vinaigrette ingredients together until thoroughly blended. Spoon over the salad, mix and serve.

Enjoy!

Nutritional Value

Protein: Medium
Saturated fat: Low
Unsat Fat: Medium
GI: Medium
Insoluble fibre: Medium
Cholesterol: Low
Antioxidant: High

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