Peppery in taste and aroma, arugula is available as both a mature green or in “baby” form. These dark leaves are often found in bagged salad mixtures, but can also be enjoyed on their own sautéed, wilted or stuffed in a wrap or sandwich. The slightly spicy taste adds a zesty, bright flavor to any dish. Arugula is a cruciferous veggie, packed with key nutrients including vitamins A, C and folate. Here are eight yummy ways to make these antioxidant-filled leaves part of your diet.
1。荷包蛋和芦笋沙拉|吃旋转重复
这款荷包蛋，芦笋和芝麻菜沙拉在不到30分钟的时间内享用健康的早午餐。荷包蛋中的丝状蛋黄为下面的明亮草药和新鲜蔬菜增添了丰富性。食谱在1个鸡蛋和1/2个蔬菜混合物中煮2份。
Nutrition (per serving):卡路里：208;总脂肪：12克；饱和脂肪：3G;单不饱和脂肪：7g;胆固醇：212mg;钠：92mg;碳水化合物：15克；饮食纤维：6G;糖：8克；蛋白质：13G
2。CITRUSY QUINOA BREAKFAST SALAD|松饼神话
用这种早餐沙拉获取每日维生素C的每日剂量。蓬松的藜麦与橙色，葡萄柚，芝麻菜和鳄梨一起扔，以清爽，浓郁的菜肴。另外，每份食物可提供每日所需的维生素C的146％。食谱可提供3份。
Nutrition (per serving):Calories: 295; Total Fat: 15g; Saturated Fat: 2g; Monounsaturated Fat: 6g; Cholesterol: 0mg; Sodium: 15mg; Total Carbohydrate: 34g; Dietary Fiber: 5g; Sugars: 14g; Protein: 7g
3。烤牛排和土豆沙拉|MyFitnessPal的食谱狗万买球网址
土豆”粉丝们将享受这丰盛的沙拉featuring flank steak and roasted potatoes. The tangy side salad helps make this a well-balanced, nutritious meal. If you’d rather cut the carbs, omit the potatoes and double up on the mixed greens instead. Recipe makes 4 servings at 4 ounces steak, 1 1/2 cup salad greens, 4 ounces potatoes and 1/4 cup cherry tomatoes each.
Nutrition (per serving):卡路里：386;总脂肪：15克；饱和脂肪：5g;单不饱和脂肪：5G;胆固醇：56mg;钠：285mg;碳水化合物：26克；饮食纤维：4G;糖：3G；蛋白质：36克
4。玉米油条配烤西红柿和石灰蒜泥蛋黄酱|烹饪灯
Crispy and full of veggies, these pan-fried fritters make the perfect party appetizer or light lunch. Served with a simple lime aioli, prosciutto and peppery arugula, you won’t be able to stop at just one! Reheat in the oven or toaster to crisp them back up. Recipe makes 4 servings.
Nutrition (per serving):Calories: 284; Total Fat: 8g; Saturated Fat: 1g; Monounsaturated Fat: 3g; Cholesterol: 49mg; Sodium: 526mg; Carbohydrate: 48g; Dietary Fiber: 7g; Sugar: 6g; Protein: 13g
5。鲑鱼滑块与sriracha aioli|MyFitnessPal的食谱狗万买球网址
Omega-3–rich salmon is the perfect fish for grilling. It contains heart-healthy fats which protect the fish from drying out over high heat, letting it stay moist and flavorful. The bold flavor of salmon can handle spice, making it a great pairing with this zesty pepper sauce. Recipe makes 4 servings at 2 sliders each (each includes 2 ounces salmon and 1 tablespoon sauce).
Nutrition (per serving):卡路里：393;总脂肪：13克；饱和脂肪：2G；单不饱和脂肪：3G;胆固醇：60mg；钠：609mg;碳水化合物：36克；饮食纤维：2G；糖：5g;蛋白质：30克
6。烤牛排配婴儿芝麻菜和帕玛森沙拉|烹饪灯
Few people will object to steak for dinner especially if it’s on a bed of lemony arugula salad. This quick, no-fluff recipe will have you enjoying dinner in just 20 minutes! Recipe makes 4 servings at 1 steak, 1 cup arugula salad and 1 lemon half each.
Nutrition (per serving):258; Total Fat: 16g; Saturated Fat: 4g; Monounsaturated Fat: 3g; Cholesterol: 75mg; Sodium: 360mg; Carbohydrate: 4g; Dietary Fiber: 1g; Sugar: 1g; Protein: 25g
7.芝麻菜沙拉与香蒜酱调味料|健康的小男人
甜烤甜菜，婴儿芝麻菜和奶油鳄梨立方体与香脂香蒜酱结合在一起。酥脆的烤鹰嘴豆和开心果添加了最后的触感，使这些蔬菜除了普通之外。食谱送2份。
Nutrition (per serving):卡路里：332;总脂肪：23克；饱和脂肪：3G;单不饱和脂肪：11克；胆固醇：3mg;钠：432mg;碳水化合物：28克；饮食纤维：9g;糖：7g;蛋白质：10g
8.华尔道夫鸡肉包裹|爱与热情
让这款简单的鸡肉华尔道夫沙拉作为午餐，您可以随身携带！这种食谱将剩下的烤肉店混音配以常见的成分 - 普通的希腊酸奶，橙汁，蛋黄酱，苹果和洋葱。食谱每份1份可送4份。
Nutrition (per serving):卡路里：333;总脂肪：14克；饱和脂肪：6G;单不饱和脂肪：1g;胆固醇：84mg;钠：976mg;碳水化合物：30克；饮食纤维：4G;糖：8克；蛋白质：25克
