Salad with Artichokes and Ham
(0 votes)
(0 votes)
Health Score:
89 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 40 min.
Ready in
Calories:
391
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 391 cal. | (19 %) | ||
| Protein | 29 g | (30 %) | ||
| Fat | 23 g | (20 %) | ||
| Carbohydrates | 15 g | (10 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 35.3 g | (118 %) |
more nutritional values
| Vitamin A | 0.7 mg | (88 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 7 mg | (58 %) | ||
| Vitamin K | 250.1 μg | (417 %) | ||
| Vitamin B₁ | 0.9 mg | (90 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 11.9 mg | (99 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 335 μg | (112 %) | ||
| Pantothenic acid | 2 mg | (33 %) | ||
| Biotin | 25.1 μg | (56 %) | ||
| Vitamin B₁₂ | 1.6 μg | (53 %) | ||
| Vitamin C | 103 mg | (108 %) | ||
| Potassium | 1,862 mg | (47 %) | ||
| Calcium | 336 mg | (34 %) | ||
| Magnesium | 150 mg | (50 %) | ||
| Iron | 8.6 mg | (57 %) | ||
| Iodine | 34 μg | (17 %) | ||
| Zinc | 3.1 mg | (39 %) | ||
| Saturated fatty acids | 4.8 g | |||
| Uric acid | 357 mg | |||
| Cholesterol | 37 mg | |||
| Complete sugar | 15 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 4 Artichoke
- 1 organic lemon
- salt
- 4 scallions
- 250 grams baby Spinach
- 4 Tomatoes
- 200 grams raw ham
- 2 Tbsps vegetable oil
- 2 scoops Mozzarella (about 125 grams)
- For the vinaigrette
- 5 Tbsps olive oil
- 2 Tbsps lemon juice
- freshly ground peppers
Preparation steps
1.
Rinse artichokes, cut off tip (about 1/3 of upper part of artichokes), and remove hard outer leaves. Cut off stems and lower part of hard stalks. Squeeze lemon juice and drizzle artichokes with it. Cook in boiling salted water for about 10 minutes. Drain and cool slightly, halve.
2.
Rinse and dry scallions, cut into rings. Rinse tomatoes, remove stems and quarter. Cut ham into small cubes. Cook ham in a hot pan until crispy. Add scallions and toss well. Rinse and spin dry spinach.
3.
Drain mozzarella well, cut into slices and mix with tomatoes, artichokes, spinach, ham and scallions. Whisk oil and lemon juice, season with salt and pepper. Arrange salad on plates and drizzle with vinaigrette. Serve.
