Fiddlehead and Orange Salad

2 Reviews
50% would make this recipe again

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

Ingredients

150 g fiddleheads
1 oranges, cut into pieces 180 g
2 tbsp extra virgin olive oil 30 mL
1 tbsp lemon juice, freshly squeezed 1/2 lemon
1/4 tsp balsamic vinegar 1.25 mL
1 tsp gingerroot, grated 4 g
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]

Before you start

Fiddleheads may be poisonous if eaten raw. Make sure you wash them well, soak at least 10 minutes to reduce their bitterness, and cook them in plenty of water.

Method

  1. Prepare the fiddleheads: wash them well and soak them at least 10 min.
  2. Steam them 10 min or blanch them 15 min in a pot of boiling salted water. Drain them and shake a few times to remove excess water. Let them cool down at least 10 minutes.
  3. Peel the oranges with a small paring knife, removing all the pith. Cut the oranges into pieces, reserving any juice that runs out. Put the oranges with their juice and fiddleheads in a salad bowl.
  4. In a small bowl, add the oil, lemon juice, balsamic vinegar, salt and pepper. Beat well, using a fork, until the vinaigrette is emulsified.Pour the vinaigrette over the salad, mix lightly and serve.

Nutrition Facts Table

per 1 serving (160 g)

Amount

% Daily Value

Calories

180

Fat

14 g

22 %

Saturated 1.9 g
+ Trans 0 g

9 %

Cholesterol

0 mg

Sodium

0 mg

0 %

Carbohydrate

13 g

4 %

Fibre

1 g

5 %

Sugars

6 g

Net Carbs

12 g

Protein

4 g

Vitamin A

29 %

Vitamin C

96 %

Calcium

5 %

Iron

8 %
More info

Claims

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

DIABETES Exchange

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

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Reviews

2 Reviews (2 with rating only) 50% would make this recipe again

My Notes

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  • 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

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