Watercress and Orange Salad

Gluten Free
Dairy Free
Low Fod Map
Health score
49%
Watercress and Orange Salad
45 min.
2
141kcal

Suggestions

Ingredients

  • tablespoon juice of lemon 
  • tablespoon olive oil extra-virgin
  • oz cranberry-orange relish 
  • tablespoons roasted salted chopped
  • servings salt and pepper 
  • oz bite-size pieces tender watercress sprigs rinsed

Equipment

  • bowl
  • knife
  • whisk
  • sieve

Directions

  1. With a small, sharp knife, cut ends off orange, deep enough to reveal flesh. Set orange on one cut end on a board. Following its curve with the knife, slice off peel and white pith, down to orange flesh. Holding orange over a strainer set over a small bowl to catch juice, cut between inner membranes and fruit to release segments; drop segments into strainer. Squeeze juice from membranes into bowl; discard membranes.
  2. In a large bowl, whisk together olive oil, lemon juice, and 1 tablespoon of the orange juice; reserve remaining juice for another use.
  3. Add watercress, orange segments, and almonds.
  4. Mix gently.
  5. Add salt and pepper to taste and mix again. Mound on plates.

Nutrition Facts

Calories141kcal
Protein14.4%
Fat46.94%
Carbs38.66%

Properties

Glycemic Index
37.25
Glycemic Load
4.64
Inflammation Score
-9
Nutrition Score
16.010869425276%

Flavonoids

Eriodictyol
0.37mg
Hesperetin
31.99mg
Naringenin
17.48mg
Apigenin
0.01mg
Luteolin
0.23mg
Kaempferol
9.94mg
Myricetin
0.26mg
Quercetin
13.29mg

Nutrients percent of daily need

Calories:141.02kcal
7.05%
Fat:7.8g
12%
Saturated Fat:1.18g
7.39%
Carbohydrates:14.45g
4.82%
Net Carbohydrates:11.49g
4.18%
Sugar:10.88g
12.09%
Cholesterol:9.32mg
3.11%
Sodium:218.69mg
9.51%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.38g
10.76%
Vitamin K:110.52µg
105.26%
Vitamin C:81.52mg
98.81%
Vitamin A:1612.55IU
32.25%
Vitamin B1:0.2mg
13.62%
Vitamin B6:0.24mg
11.9%
Fiber:2.96g
11.83%
Potassium:408.72mg
11.68%
Vitamin E:1.67mg
11.12%
Folate:39.35µg
9.84%
Calcium:97.77mg
9.78%
Phosphorus:75.26mg
7.53%
Vitamin B2:0.13mg
7.36%
Selenium:5.05µg
7.22%
Manganese:0.13mg
6.73%
Vitamin B3:1.26mg
6.31%
Magnesium:24.57mg
6.14%
Vitamin B5:0.54mg
5.35%
Copper:0.09mg
4.68%
Zinc:0.4mg
2.64%
Iron:0.33mg
1.81%
Vitamin B12:0.08µg
1.26%
Source:My Recipes