Watercress, Fig, and Orange Salad

27 Reviews
83% would make this recipe again

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Preparation : 10 min
180 calories/serving

Ingredients

2 bunches watercress, rinsed and spin-dry 240 g
3 oranges, cut into rounds 550 g
1/4 cup extra virgin olive oil 65 mL
2 tbsp lemon juice, freshly squeezed 3/4 lemon
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
3/4 cup walnuts [optional] 80 g
5 dried figs, chopped 1/3 cup

Method

  1. Rinse and spin-dry the watercress, then arrange the leaves on the serving plates.
  2. Peel the oranges with a sharp knife, removing all the white pith from the flesh and saving the juice, if any. Cut the oranges into 7 mm-thick rounds and arrange them on the individual plates, on top of the watercress.
  3. In a small bowl, mix the extra virgin olive oil, reserved orange juice, lemon juice, salt, and pepper. Whisk well using a fork until the vinaigrette is emulsified. Pour it over the plates. Garnish each plate with walnuts (optional) and chopped figs, then serve.

Nutrition Facts Table

per 1 serving (150 g)

Amount

% Daily Value

Calories

180

Fat

12 g

18 %

Saturated 1.6 g
+ Trans 0 g

8 %

Cholesterol

0 mg

Sodium

20 mg

1 %

Carbohydrate

20 g

7 %

Fibre

3 g

12 %

Sugars

15 g

Net Carbs

17 g

Protein

2 g

Vitamin A

45 %

Vitamin C

105 %

Calcium

10 %

Iron

4 %
More info

Claims

This recipe is :
Diet-related health claims  :
Artery-healthy, Heart-healthy
Excellent source of  :
Vitamin A, Vitamin C, Vitamin K
Good source of  :
Potassium, Vitamin E
Source of  :
Calcium, Copper, Fibre, 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 1
Vegetables 0
Fats 4 ½
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

27 Reviews (26 with rating only) 83% would make this recipe again

My Notes

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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

Top Reviews

View All Reviews
january 31, 2014

Do not like watercress.

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