How many calories does one serving of Mushroom, Broccoli, Baby Corn and Zucchini Salad have?
One serving (245 grams) of Mushroom, Broccoli, Baby Corn and Zucchini Salad gives 128 calories. Out of which carbohydrates comprise 64.8 calories, proteins account for 17.2 calories and remaining calories come from fat which is 51.3 calories. One serving of Mushroom, Broccoli, Baby Corn and Zucchini Salad provides about 6.4 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.
128 calories for 1 serving of Mushroom, Broccoli, Baby Corn and Zucchini Salad with Honey Orange Dressing, Carbohydrates 16.2g, Protein 4.3g, Fat 5.7g
See Mushroom, Broccoli, Baby Corn and Zucchini Salad recipe | zucchini corn broccoli salad | healthy Indian iron rich salad | vitamin A, B1, B2, folic acid rich salad | with 30 images.
mushroom broccoli baby corn zucchini salad is a simple iron rich Indian salad to make. Learn to make vitamin A, B1, B2, folic acid rich salad.
Mushroom broccoli baby corn zucchini salad features a selection of exotic ingredients, which are semi-cooked with onions and garlic and dressed in a tangy, herby and sweet dressing of honey and orange juice.
We have chosen a multi-textured combination of ingredients for this zucchini corn broccoli salad – capsicum for crunch and colour, baby corn for its tenderness, broccoli for its mealy texture, zucchini for its juiciness and mushroom for its chewiness.
Perked up with a garnish of lettuce and a dressing that is bursting with flavour, these ingredients turn into an exotic treat that will amaze you.
Serve the Mushroom, Broccoli, Baby Corn and Zucchini Salad with Honey Orange Dressing immediately after preparation, and make sure the cooked ingredients cool down before tossing in the dressing.
Is Mushroom, Broccoli, Baby Corn and Zucchini Salad healthy?
Yes, this is healthy. But restrictions apply to some.
Let's understand the Ingredients.
What's good.
1. Mushrooms : One cup of Mushrooms contain only 18 calories and is safe to be consumed by those who have excess weight, heart disease and high blood pressure. Mushrooms has a Glycemic Index of 15 which is very low and is diabetic friendly. The B-vitamins Thiamine (B1), Riboflavin (B2), Niacin (B3), Pyridoxine (B6) and Folic acid (B9) which are present in good amounts in mushrooms are involved in various metabolic reactions in the body. See the detailed 8 benefits of mushrooms.
2. Baby Corn : Since baby corn are picked much before the maturing stage, they hold a lower starch content. ½ cup baby corn adds in only 6.7 g of carbs, which is relatively low. Baby corn acts as a broom and helps maintain healthy bowels and avoid constipation as it is a good source of fiber. Keep an eye on the portion size always for diabetics, that’s very important to have controlled amount of starch per day. Those with cardiac problems have no reason to avoid baby corn. The soluble fiber in baby corn can help in reducing cholesterol levels. See detailed benefits of baby corn.
3. Zucchini : Zucchini, as a matter of fact, is a water-filled low calorie vegetable which is sure to keep you full for long time. It can be considered as a low carb, non-starchy vegetable which can be a healthy addition to weight loss diets and low carb diets. Zucchini, like apple and pear, are rich in fiber pectin. This is a polysaccharide responsible for lowering cholesterol and keeping your arteries free of plaque. Zucchini’s water content plays the major role here. The high water content is necessary to bind stools and enhance its easy movement through the digestive tract. This is the same reason why zucchini is suggested for digestive ailments like constipation, Irritable Bowel Syndrome (IBS) and leaky gut syndrome. Managing blood sugar well needs high fiber and less carbs. Zucchini fulfils both these criteria. See detailed benefits of Zucchini.
4. Broccoli : Broccoli is loaded with beta-carotene which converts to Vitamin A once it is inside the body. Vitamin A plays a critical role in maintaining healthy vision. It is a good source of Vitamin C which boosts the immune system and fights off cancers, heart disease and protects the body from free radical damage. Broccoli is a good source of folate and good for pregnant women. See here for 13 amazing benefits of broccoli.
5. Extra virgin Olive Oil : Olive oil is a strong antioxidant and good for heart. Also its has anti inflammation properties. This is one of the healthiest oil you can opt for. It has around 77% of MUFA. Olive oil, especially the extra virgin olive oil, is unrefined oil in its natural state and free of chemicals. Moreover, olive oil also possess polyphenols – a type of antioxidant which protects body cells and maintains heart health as well. Popular in Mediterranean cooking, this oil works best for salad dressings or quick sautéing recipes. They cannot be used for prolonged cooking at high temperatures.Note that its a fat at the end of the day so don't consume too much. Read the super article of which oil is the healthiest avoid vegetable oil.
6. Capsicum (Bell Peppers, red, green and yellow capsicum) : Rich in vitamin C, capsicum protect and maintain the lining of the heart. Low glycemic index (40) colourful capsicum are immune boosters. Colourful capsicums (red, green and yellow capsicum) are not only visually appealing but also good for your eyes too, as they contain antioxidant Lutein, which protects the eye from cataracts and degeneration of the eye. Capsicum is high in Folate or folic acid, which is important for rapid growth and multiplication of red blood cells and white blood cells in the bone marrow. See detailed benefits of capsicum.
7. Lettuce : Lettuce is low in calories and aids in Weight Loss. Being rich in Vitamin C works as an immune building vitamin by way of helping multiply white blood cells (WBC). Lettuce abounds in Vitamin A – Stops Inflammation and Improves Eyesight. It keeps heart healthy and manages diabetes. It is also rich in Folic acid, a nutrient which a mother-to-be should start building the reserve of much before conception. See benefits of lettuce.
Can diabetics, heart patients and over weight individuals have Mushroom, Broccoli, Baby Corn and Zucchini Salad ?
Yes, this recipe is good for diabetics, heart and weight loss but conditions apply. Keep an eye on the portion size of baby corn always for diabetics, that’s very important to have controlled amount of starch per day. Also make sure the little orange juice added to the recipe has no sugar in it.
One cup of Mushrooms contain only 18 calories and is safe to be consumed by those who have excess weight, heart disease and high blood pressure.
Olive oil is a strong antioxidant and good for heart. Also its has anti inflammation properties. This is one of the healthiest oil you can opt for.
Can healthy individuals have Mushroom, Broccoli, Baby Corn and Zucchini Salad ?
Yes.
Mushroom, Broccoli, Baby Corn and Zucchini Salad is rich in
- Vitamin B1 : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells.
- Vitamin A : Vitamin A is crucial for healthy vision, cell growth and healthy skin.
- Fiber : Dietary fiber reduce the risk of heart disease, prevent the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables, moong, oats, matki, whole grains.
- Vitamin B2 (riboflavin) : Vitamin B2 enables the production of red blood cells that contribute to the rise in your energy levels. So have more milk, curds, eggs and green leafy vegetables.
- Iron : Iron is essential in the chemical reactions that produce energy from foods. Eat more greens and garden cress seeds to prevent you from being anaemic. Here are the top 7 sources of iron rich foods.
- Folic Acid (Vitamin B9): Folic acid is an essential vitamin required throughout pregnancy.