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arugula

Nutritional Information
Excellent source of
vitamin C & folate. Good source of calcium.

What To Look For
Look for small, soft leaves. (The bigger the leaves are, the more peppery & hot they become.)

Easy Storage & Preparation
Will keep for 1 or 2 days if refrigerated. Discard the long stems. Wash well in several changes of water to remove any dirt. Dry well.

Best Uses
Often used in salads. Its warm flavor is good with olives, hard-cooked eggs, grilled onions & salty cheeses. Use vinaigrettes with strong acids, such as sherry vinegars, lemon juice, or aged red wine.

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Tuna & White Bean Salad

This recipe serves: 4

Ingredients

 

1 12-oz. can solid white tuna packed in water, drained
1 lemon
1/3 cup chopped red onion
3 tblsp. chopped, fresh parsley
2 cups cooked cannellini beans (white kidney beans or use canned beans rinsed thoroughly)
1/2 cup Roasted Shallot Vinaigrette (see recipe)
12 black olives
1 pint cherry tomatoes
2 large bunches arugula, washed & dried

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Cooking Instructions
 
1.  Place the tuna in a medium-sized bowl & squeeze the lemon all over the tuna.

2.  Add the onion, parsley, beans & Roasted Shallot Vinaigrette to the tuna & gently mix together.

3.  Divide the arugula equally on 4 chilled plates & place the tuna mixture on top. Garnish with the olives & cherry tomatoes.

Serving Size: about 1 1/2 cups of salad

Nutrition Information

 
Serving Size 0 about 1 1/2 cups of salad
 
Calories 284
 
Protein 29 g
 
Total Carbohydrate 30 g
 
Dietary Fiber 8 g
 
Soluble Fiber 0 g
 
Insoluble Fiber 1 g
 
Sugar 5 g
 
Total Fat 6 g
 
Saturated Fat 1 g
 
Monounsaturated Fat 4 g
 
Polyunsaturated Fat 1 g
 
Omega-3 Fatty Acid 0 g
 
Omega-6 Fatty Acid 1 g
 
Cholesterol 23 mg
 
Percent Calories from Fat 19 %
 
Percent Calories from Protein 40 %
 
Percent Calories from Carbohydrate 42 %
 
Vitamins:
 
Vitamins: 0
 
Vitamin A 694 IU
 
Vitamin B1- Thiamin 0 mg
 
Vitamin B2 - Riboflavin 0 mg
 
Vitamin B3 - Niacin 15 mg
 
Vitamin B6 0 mg
 
Pantothenic Acid 1 mg
 
Vitamin B12 3 mcg
 
Biotin 4 mcg
 
Folate 77 mcg
 
Vitamin C 57 mg
 
Vitamin D 136 IU
 
Vitamin E 2 IU
 
Vitamin K 5 mcg
 
Iron 3 mg
 
Zinc 1 mg
 
Calcium 59 mg
 
Phosphorus 222 mg
 
Potassium 606 mg
 
Sodium 593 mg
 
Magnesium 54 mg
 
Manganese 0 mg
 
Copper 0 mg
 
Selenium 69 mcg

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Arugula Mushroom Salad

This recipe serves: 4 

Ingredients

  • 1 clove garlic, peeled
  • 1/4 tsp. salt
  • 1 tblsp. fresh lemon juice
  • 1/2 cup Roasted Garlic Vinaigrette (see recipe) or low-fat salad dressing
  • 1 tblsp. chopped, fresh parsley
  • 1/4 tsp. freshly ground black pepper
  • 3 cups arugula leaves, washed & dried
  • 2 cups sliced mushrooms
  • 1 cup cherry tomatoes

Cooking Instructions

1. Coarsely chop the garlic. Sprinkle with salt & use the flat of a knife blade to mash the garlic to a paste; transfer to a large salad bowl. Whisk in the lemon juice, Roasted Shallot Vinaigrette & parsley. Season with pepper.

2. Add the arugula, mushrooms & tomatoes. Toss to coat with the dressing.

Serving Size: about 1 cup of salad

Arugula Mushroom Salad

Nutrition Facts
 
Serving Size about 1 cup of salad
 
Calories 113
 
Protein 3 g
 
Total Carbohydrate 9 g
 
Dietary Fiber 2 g
 
Soluble Fiber 0 g
 
Insoluble Fiber 1 g
 
Sugar 1 g
 
Total Fat 3 g
 
Saturated Fat 1 g
 
Monounsaturated Fat 6 g
 
Polyunsaturated Fat 1 g
 
Omega-3 Fatty Acid 0 g
 
Omega-6 Fatty Acid 1 g
 
Cholesterol 0 mg
 
Percent Calories from Fat 62 %
 
Percent Calories from Protein 9 %
 
Percent Calories from Carbohydrate 29 %
 
Vitamins:
 
Vitamin A 797 IU
 
Vitamin B1- Thiamin 0 mg
 
Vitamin B2 - Riboflavin 0 mg
 
Vitamin B3 - Niacin 2 mg
 
Vitamin B6 0 mg
 
Pantothenic Acid 1 mg
 
Vitamin B12 0 mcg
 
Biotin 7 mcg
 
Folate 34 mcg
 
Vitamin C 16 mg
 
Vitamin D 27 IU
 
Vitamin E 2 IU
 
Vitamin K 4 mcg
 
Iron 2 mg
 
Zinc 1 mg
 
Calcium 57 mg
 
Phosphorus 90 mg
 
Potassium 363 mg
 
Sodium 211 mg
 
Magnesium 22 mg
 
Manganese 0 mg
 
Copper 0 mg
 
Selenium 5 mcg

Roasted Shallot Vinaigrette

This recipe serves: 8

Ingredients

  • 2 shallots

  • 2 tblsp. extra virgin olive oil

  • 1/2 tsp. kosher salt

  • 2 tblsp. Dijon mustard

  • 2 tblsp. white wine vinegar

  • 2 tblsp. red wine vinegar

  • 4 tblsp. low-sodium chicken stock

  • 1 tblsp. chopped chives

  • freshly ground black pepper

Cooking Instructions

1. Preheat the oven to 350F.

2. With the skin on, cut the shallots in half lengthwise. Spray a baking sheet with non-stick spray. Drizzle the shallots with a bit of the olive oil and place them on the baking sheet cut side down.

3. Roast in the oven until the shallots are very soft, about 20 to 30 minutes.

4. When the shallots are cool enough to handle, remove the skin & the root end. Puree the shallots & salt in a food processor.

5. Add the mustard & puree. Add the vinegars by the tablespoon, pureeing after each addition.

6. With the motor running, add the olive oil & stock slowly thru the feed tube.

7. Stir in the chives & pepper. Adjust the salt & pepper to taste.

Serving Size: 2 tablespoons

Nutritional Information

Number of Servings: 8

Serving Size  2 tablespoons

Calories 41

Protein 0 g

Total Carbohydrate 2 g

Dietary Fiber 0 g

Soluble Fiber 0 g

Insoluble Fiber 0 g

Sugar 1 g

Total Fat 4 g

Saturated Fat 1 g

Monounsaturated Fat 3 g

Polyunsaturated Fat 0 g

Omega-3 Fatty Acid 0 g

Omega-6 Fatty Acid 0 g

Cholesterol 0 mg

Percent Calories from Fat 81 %

Percent Calories from Protein 5 %
 
Percent Calories from Carbohydrate 14 %
 
Vitamins:
 
Vitamins: 0
 
Vitamin A 52 IU
 
Vitamin B1- Thiamin 0 mg
 
Vitamin B2 - Riboflavin 0 mg
 
Vitamin B3 - Niacin 0 mg
 
Vitamin B6 0 mg
 
Pantothenic Acid 0 mg
 
Vitamin B12 0 mcg
 
Biotin 0 mcg
 
Folate 2 mcg
 
Vitamin C 1 mg
 
Vitamin D 0 IU
 
Vitamin E 1 IU
 
Vitamin K 1 mcg
 
Iron 0 mg
 
Zinc 0 mg
 
Calcium 9 mg
 
Phosphorus 16 mg
 
Potassium 31 mg
 
Sodium 215 mg
 
Magnesium 2 mg
 
Manganese 0 mg
 
Copper 0 mg
 
Selenium 0 mcg

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