Arugula Salad with Goat Cheese, Roasted Red Peppers & Pumpkin Seeds

Arugula Salad with Goat Cheese, Roasted Red Peppers & Pumpkin Seeds

A Sonoma-style salad makes the most of the flavors of spring

Active Time: 20 minutes | Total Time: 20 minutes

Serves:

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Added by Healing Gourmet
on January 09, 2007

Ingredients

Healing Benefits

This Recipe:

Preparation

Preheat oven to broil.
Slice red peppers in half, remove seeds and stem.
Spray with oil to coat.
Place cut side down on a cookie sheet and broil 2 inches below element for 3-5 minutes. Skin should blacken.
Remove from oven and set aside to cool.
Remove skin and slice each half into 4 slices.
Divide arugula among plates.
Top each with 4 slices of roasted red pepper.
Top pepper with 1 ounce of goat cheese and 1 tablespoon pumpkin seeds.

The Benefits

*Excellent Source of: Magnesium, Vitamin A, Vitamin C, Vitamin K, Phosphorous, Manganese
*Good Source of: Iron, Potassium, Protein, Zinc, Vitamin B6, Folate, Riboflavin
*Preferences: Low Carbohydrate, Low Cholesterol, Low Sodium, Low Sugars, No Citrus, No Corn, No Eggs, No Fish, No Gluten, No Grains, No Legumes, No Nuts, No Peanuts, No Pork, No Poultry, No Red Meat, No Shellfish, No Soy, No Tubers, No Yeast

Nutrition Information(amounts per serving)

Serving Size:1 Serving

View Calorie Breakdown OMEGA-6 / OMEGA-3 RATIO: 28.63

Calories: 142

MACRONUTRIENTS	Amount	% Daily Value*
Total Fat	9.8 g	*
Saturated Fat	3.3 g	*
Monosaturated Fat	2.7 g	*
Polyunsaturated Fat	3.2 g	*
Trans Fat	0 g	*
Essential Fatty Acids (Omega-3)
ALA	108 mg	*
EPA, DHA	0 mg, 0 mg	*
Conjugated linolenic acid (CLA)	0 mg	*
Cholesterol	6.4mg	*
Total Carbohydrate	7.7 g	*
Sugars	3.6 g	*
Fiber	2.4 g	*
Protein	7.6 g	*

MICRONUTRIENTS	Amount	% Daily Value*
VITAMINS
Vitamin A	3010 IU	60%
Vitamin C	82.2 mg	137%
Vitamin D	0 IU	0%
Vitamin E	1.1 IU	4%
Vitamin B6	0.23 mg	12%
Vitamin B12	0 mcg	0%
Vitamin K	53.8 mg	67%
Folate	76 mcg	19%
Niacin	0.95 mg	5%
Riboflavin	0.18 mg	11%
Thiamin	0.09 mg	6%
MINERALS
Calcium	93.8 mg	9%
Copper	0.04 mg	2%
Iron	3.2 mg	18%
Magnesium	103.1 mg	26%
Manganese	0.63 mg	32%
Phosphorous	236.5 mg	24%
Potassium	389.8 mg	11%
Selenium	1.4 mcg	2%
Sodium	67.2 mg	3%
Zinc	1.5 mg	10%
PHYTONUTRIENTS
Alpha-carotene	11.9 mcg
Beta-carotene	1575.4 mcg
Beta-cryptoxanthin	291.6 mcg
Lutein + zeaxanthin	1452.4 mcg
Lycopene	0 mcg

*Notes on Macronutrients: Because your personal nutrition needs are unique, please refer to the information on this site to learn more about your intake of macronutrients (Fats, Carbohydrates & Protein).

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