Fridge Friend Recipes
Herbed Asparagus and Lettuce Salad with Orange Dressing recipe
A bright, crisp salad of tender asparagus and fresh lettuce, lifted by a zesty orange dressing and fragrant herbs. It makes a light lunch or a refreshing side with plenty of colour and freshness.
20 min · Easy · British Jump to method
Ingredients
- 200g Asparagus
- 1 small Lettuce
- 2 Oranges
- 10g Basil
- 1 tbsp Herbs
| Nutrition | Per serving |
|---|---|
| Calories | 91 kcal |
| Protein | 4.2 g |
| Carbohydrates | 19.1 g |
| Fat | 0.6 g |
| Saturated fat | 0.1 g |
| Fibre | 5.8 g |
| Sugar | 12.6 g |
| Sodium | 18 mg |
Why this works
A light, very low-fat salad with good fibre and vitamin C, best suited as a low-calorie side dish rather than a substantial main meal.
Vitamin C rich. Oranges provide a good boost of vitamin C, which supports immune function and helps the body absorb plant-based iron.
Folate and vitamin K. Asparagus and lettuce contribute folate and vitamin K, both important for cell function and normal blood clotting.
Very low sodium. This recipe is naturally low in salt, making it a heart-friendly choice.
Method
- Trim the asparagus and blanch it in lightly salted boiling water for 2 minutes until just tender. Drain immediately and refresh under cold water, then pat dry.
- Slice or segment the oranges, catching any juice in a bowl for the dressing.
- Whisk the orange juice with the basil and mixed herbs, then season with salt and black pepper if using, and a little plain cooking oil to make a light dressing.
- Tear or chop the lettuce and place it in a serving bowl with the asparagus and orange segments.
- Drizzle over the dressing, toss gently, and serve straight away.
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