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Pomegranate and Brussels Sprout Salad Recipe
Aug 17, 2011 @ 2:26 PM
Posted by
Daily Value: 16%
Servings: 4
High-Fiber, Low-Carb
Posted by
Nutrition
Cal/Serving: 326Daily Value: 16%
Servings: 4
High-Fiber, Low-Carb
| Fat | 24g | 36% |
| Saturated | 3g | 15% |
| Trans | 0g | 0% |
| Carbs | 21g | 7% |
| Fiber | 6g | 25% |
| Sugars | 9g | 0% |
| Protein | 14g | 27% |
| Sodium | 281mg | 12% |
| Calcium | 453mg | 45% |
| Magnesium | 75mg | 19% |
| Potassium | 642mg | 18% |
| Iron | 3mg | 19% |
| Zinc | 2mg | 10% |
| Vitamin A | 2820IU | 56% |
| Vitamin C | 66mg | 110% |
| Thiamin (B1) | 0mg | 16% |
| Riboflavin (B2) | 0mg | 10% |
| Niacin (B3) | 1mg | 6% |
| Vitamin B6 | 0mg | 15% |
| Folic Acid (B9) | 110µg | 28% |
| Vitamin E | 4mg | 20% |
| Vitamin K | 178µg | 222% |
| Fatty acids, total monounsaturated | 14g | 0% |
| Fatty acids, total polyunsaturated | 5g | 0% |
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Matt Armendariz
This salad has such a mild, unique flavor. The tart pomegranate bits add some unexpected zing to the clean taste of the shaved Brussels sprouts. It is very light on the belly and works wonders in cleansing your palate prior to dinner.
INGREDIENTS
- 3 cups (725 milliliters) Brussels sprouts
- 1 cup (237 milliliters) radicchio, thinly sliced
- 2 cups (500 milliliters) Romaine lettuce, chopped
- ¼ cup (59 milliliters) pomegranate seeds*
- ½ cup (118 milliliters) mandarin oranges or tangerine, cut into wedges
- 1 cup (225 grams) firm tofu, drained and cubed
- ¼ cup (30 grams) roasted hazelnuts
- ¼ cup (60 milliliters) balsamic vinegar
- 1 tablespoon soy sauce
- 2 teaspoons mirin
- ¼ cup (60 milliliters) olive oil
- 1 garlic clove, minced
- ½ teaspoon dried rosemary
- Pepper, to taste
DIRECTIONS
Add 1 cup of water to a large stock pot. Bring to a boil, and add the Brussels sprouts; steam for 3-5 minutes, or until soft. Place in a colander and rinse with cold water to stop the cooking. Cut the Brussels sprouts into quarters.
In a large bowl, toss together the Brussels sprouts, radicchio, Romaine, pomegranate seeds, oranges, tofu, and hazelnuts.
In a medium bowl, whisk together the balsamic vinegar, soy sauce, mirin, oil, garlic, and rosemary. Heat a small frying pan over medium heat and pour in the vinegar mixture; cook until the mixture starts to bubble. Add the hot mixture to the salad and toss. Season lightly with pepper.
Recipe Details
*Note: Cutting into a pomegranante is messy business. The first time I took a shot at de-seeding one, my kitchen looked like a crime scene. Follow these steps to avoid a cooking massacre.
Cut the crown off the pomegranate. Slice the rind lengthwise in 4 places, but avoid cutting all the way through the skin. Soak the pomegranante in cold water upside-down for approximately 7 minutes. Break apart the rind of the pomegranante and remove the seeds from the membrane. The seeds should sink to the bottom of the bowl. Using a sieve, remove the rind and membranes from the bowl. Drain the seeds and pat dry with a paper towel.
Adapted from "Skinny Bitch: Ultimate Everyday Cookbook" by Kim Barnouin (Running Press, 2011)
Servings: 4
