Asparagus and Smoked Salmon Salad

Gluten Free
Dairy Free
Very Healthy
Health score
88%
Asparagus and Smoked Salmon Salad
25 min.
8
149kcal

Suggestions

Ingredients

  • pound asparagus fresh trimmed cut into 1 inch pieces
  • teaspoon dijon mustard 
  • tablespoons juice of lemon 
  • heads lettuce red rinsed
  • 0.3 cup olive oil 
  • 0.5 cup peas green frozen thawed
  • 0.5 cup pecans 
  • 0.3 teaspoon pepper 
  • 0.5 teaspoon salt 
  • 0.3 pound salmon smoked cut into 1 inch chunks

Equipment

  • bowl
  • frying pan
  • pot

Directions

  1. Bring a pot of water to a boil.
  2. Place asparagus in the pot, and cook 5 minutes, just until tender.
  3. Drain, and set aside.
  4. Place the pecans in a skillet over medium heat. Cook 5 minutes, stirring frequently, until lightly toasted.
  5. In a large bowl, toss together the asparagus, pecans, red leaf lettuce, peas, and salmon.
  6. In a separate bowl, mix the olive oil, lemon juice, Dijon mustard, salt, and pepper. Toss with the salad or serve on the side.

Nutrition Facts

Calories149kcal
Protein15.04%
Fat68.73%
Carbs16.23%

Properties

Glycemic Index
18.79
Glycemic Load
0.71
Inflammation Score
-10
Nutrition Score
18.774347823599%

Flavonoids

Cyanidin
3.09mg
Delphinidin
0.45mg
Catechin
0.45mg
Epigallocatechin
0.35mg
Epicatechin
0.05mg
Epigallocatechin 3-gallate
0.14mg
Eriodictyol
0.18mg
Hesperetin
0.54mg
Naringenin
0.05mg
Apigenin
0.01mg
Luteolin
0.74mg
Isorhamnetin
3.23mg
Kaempferol
0.8mg
Quercetin
13.82mg

Nutrients percent of daily need

Calories:149.1kcal
7.45%
Fat:12.12g
18.65%
Saturated Fat:1.5g
9.38%
Carbohydrates:6.44g
2.15%
Net Carbohydrates:3.39g
1.23%
Sugar:2.3g
2.56%
Cholesterol:3.26mg
1.09%
Sodium:284.43mg
12.37%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.97g
11.94%
Vitamin K:138.39µg
131.8%
Vitamin A:6302.35IU
126.05%
Manganese:0.58mg
28.79%
Folate:65.63µg
16.41%
Vitamin D:2.42µg
16.16%
Iron:2.61mg
14.49%
Vitamin C:11.18mg
13.55%
Vitamin E:2.03mg
13.51%
Vitamin B1:0.2mg
13.39%
Copper:0.25mg
12.68%
Fiber:3.05g
12.2%
Selenium:7.67µg
10.96%
Vitamin B2:0.17mg
10.28%
Phosphorus:102.36mg
10.24%
Vitamin B6:0.2mg
9.94%
Potassium:337mg
9.63%
Vitamin B3:1.74mg
8.7%
Magnesium:30.87mg
7.72%
Vitamin B12:0.46µg
7.7%
Zinc:0.9mg
6.03%
Calcium:48.31mg
4.83%
Vitamin B5:0.46mg
4.6%
Source:Allrecipes