Watercress and Orange Salad

21 Reviews
88% would make this recipe again

This recipe is incompatible with your food profile

Soaking : 30 min Preparation : 10 min
180 calories/serving

Ingredients

1 bunch watercress, rinsed and spin-dried 120 g
1/2 red onions, thinly sliced 80 g
1 oranges 180 g
2 tbsp extra virgin olive oil 30 mL
1 tbsp white vinegar 15 mL
1 tsp Dijon mustard 5 g
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
1/4 tsp pink peppercorns [optional] 1 g

Method

  1. In a small bowl, soak the thinly sliced onion in water with few drops of vinegar for about 1/2 h. You can also leave it overnight in the refrigerator. This makes the raw onion easier to digest and crispier.
  2. Wash, rinse, and dry the orange, then remove the zest with a grater and put it in a small bowl. Pour in the oil, vinegar, and mustard, then whisk well until the vinaigrette is emulsified. Add salt and pepper and set aside.
  3. Rinse and spin-dry the watercress, then arrange the leaves on the serving plates. Drain and add the presoaked onion. Using a small sharp knife, cut off the peel and white pith from the orange(s), then cut between the membranes to separate the segments and place them on the plates. Drizzle the vinaigrette over the salad, garnish with the pink peppercorns (optional) then serve.

Nutrition Facts Table

per 1 serving (180 g)

Amount

% Daily Value

Calories

180

Fat

14 g

22 %

Saturated 1.9 g
+ Trans 0 g

10 %

Cholesterol

0 mg

Sodium

60 mg

2 %

Carbohydrate

12 g

4 %

Fibre

2 g

8 %

Sugars

8 g

Net Carbs

10 g

Protein

2 g

Vitamin A

55 %

Vitamin C

100 %

Calcium

9 %

Iron

3 %
More info

Claims

This recipe is :
Diet-related health claims  :
Artery-healthy, Heart-healthy
Excellent source of  :
Vitamin A, Vitamin C, Vitamin E, Vitamin K
Good source of  :
Potassium
Source of  :
Calcium, Folacin, Magnesium, Manganese, Pantothenic Acid, Vitamin B1, Vitamin B2, Vitamin B6
Low  :
Saturated Fat, Sodium
Free  :
Added Sugar, Cholesterol, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Fruits ½
Vegetables ½
Fats 3
More info
Check out our Meal Plans for Type 2 Diabetes

Leave a review

You have to be logged in to leave a review
Your rating :
Would I make this recipe again?
Show Tips

Reviews are a valuable resource: they indicate whether members and their families are happy or not with a recipe. To be useful to other members, reviews should focus on the actual cooking and eating experience related to the recipe being reviewed.

Reviews written by someone who has not actually made or tasted the recipe, comments about other reviewers, other recipes or links to other sites, may be edited or deleted by our staff. Negative reviews are not deleted if the language is appropriate. If you come across an inappropriate review, please contact us.

Reviews

21 Reviews (21 with rating only) 88% would make this recipe again

My Notes

Show Tips

This space is reserved for your personal notes on the recipe. These notes are private and will only be visible to you. Here's an example of what these notes could say for a given recipe:

  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

This website uses cookies to give the best user experience, monitor the site performance, offer social networks features, or display advertisements. By clicking "ACCEPT", you consent to the use of cookies in accordance to our privacy policy.