Mache Salad with Ham
(2 votes)
(2 votes)
Health Score:
90 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
304
calories
Calories
Healthy, because
Even smarter
Nutritional values
This salad is full of vitamins, minerals, antioxidants, and fiber, all while staying extremely low in calories and fat!
You can serve this on the side of a main course such as grilled chicken, steak, or fish, or you can add some more protein on top of the salad.
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 304 cal. | (14 %) | ||
| Protein | 6 g | (6 %) | ||
| Fat | 30 g | (26 %) | ||
| Carbohydrates | 4 g | (3 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1.9 g | (6 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 7.3 mg | (61 %) | ||
| Vitamin K | 24.6 μg | (41 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 2.4 mg | (20 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 37 μg | (12 %) | ||
| Pantothenic acid | 0.2 mg | (3 %) | ||
| Biotin | 9.6 μg | (21 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 17 mg | (18 %) | ||
| Potassium | 269 mg | (7 %) | ||
| Calcium | 35 mg | (4 %) | ||
| Magnesium | 40 mg | (13 %) | ||
| Iron | 1.2 mg | (8 %) | ||
| Iodine | 3 μg | (2 %) | ||
| Zinc | 0.8 mg | (10 %) | ||
| Saturated fatty acids | 3.7 g | |||
| Uric acid | 23 mg | |||
| Cholesterol | 6 mg | |||
| Complete sugar | 3 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
2
- Ingredients
- 1 small, red onion
- 1 Tbsp chopped parsley
- salt
- peppers
- ½ tsp Mustard
- 1 tsp White vinegar
- 3 Tbsps olive oil
- 4 ozs lamb's lettuce
- 6 Cherry tomatoes
- 1 slice cooked ham
- 2 Tbsps chopped Walnut
Preparation steps
1.
For the dressing: Peel the onion and chop into small cubes. Place the onions and parsley in a bowl. Season with salt and pepper to taste, and add the mustard and vinegar. Whisk in the oil until thoroughly combined.
2.
For the salad: Rinse the lamb's lef lettuce and spin dry. Rinse and halve the tomatoes.
For serving: Divide the lettuce and tomatoes between plates. Slice the ham into thin strips and place on top of the salads. Garnish with walnuts. Serve immediately with the dressing.
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