The World's Healthiest Foods are health-promoting foods that can change your life.

Try the exciting new lunch recipe from Day 4 of our upcoming 7-Day Meal Plan.

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Asparagus Salad
This cool and refreshing salad provides an extra boost of health-promoting antioxidants to your Healthiest Way of Eating. It can also be made ahead and kept in the refrigerator to save you time.
Asparagus Salad Prep and Cook Time: 15 minutes

Ingredients:

Directions:

  1. Heat 6 TBS broth over medium heat in a stainless steel skillet.
  2. When broth is heatiing, snap off the woody bottom of asparagus stems, then cut the spears into 2-inch lengths. Cutting them into short pieces of equal length ensures quick, even cooking.
  3. When broth begins to steam, add asparagus. Cover and cook for 5 minutes. The outside will be tender and the inside will be crisp. Thinner spears will take about 3 minutes. "Healthy Sauté" will concentrate both the flavor and nutrition of asparagus.
  4. Cut fresh tomato in half, squeeze out seeds and cut out inner pulpy flesh so just the outer layer remains. This keeps the dressing from being diluted by excess pulp and seeds. Dice and mix with rest of ingredients, whisking in oil at end a little at a time. Toss asparagus with desired amount of dressing.
Serves 4

Nutritional Profile

Asparagus Salad
1.00 serving
(266.37 grams)
Calories: 135

NutrientDRI/DV


 folate67%


 copper48%







 fiber21%





 iron13%


 protein11%

Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which Asparagus Salad is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

Asparagus Salad
1.00 serving
266.37 grams
Calories: 135

NutrientAmountDRI/DV
(%)
Nutrient
Density
World's Healthiest
Foods Rating
vitamin K83.10 mcg9212.3excellent
folate266.21 mcg678.9excellent
vitamin C41.35 mg557.4very good
copper0.43 mg486.4very good
vitamin E5.03 mg (ATE)344.5very good
manganese0.67 mg344.5very good
vitamin B10.33 mg283.7very good
molybdenum12.30 mcg273.6very good
vitamin B20.30 mg233.1good
potassium753.65 mg222.9good
fiber5.17 g212.8good
vitamin B60.35 mg212.7good
phosphorus137.27 mg202.6good
vitamin B32.89 mg182.4good
vitamin A147.00 mcg RAE162.2good
iron2.31 mg131.7good
magnesium47.04 mg121.6good
protein5.57 g111.5good
World's Healthiest
Foods Rating
Rule
excellent DRI/DV>=75% OR
Density>=7.6 AND DRI/DV>=10%
very good DRI/DV>=50% OR
Density>=3.4 AND DRI/DV>=5%
good DRI/DV>=25% OR
Density>=1.5 AND DRI/DV>=2.5%

In-Depth Nutritional Profile for Asparagus Salad

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