Guilt-Free Delicacy

Smarter Chef's Salad

with Cheese, Ham and Egg
4
Average: 4 (6 votes)
(6 votes)
Smarter Chef's Salad

Smarter Chef's Salad - Chef Salad is a favorite in the US—this one is lighter but just as tasty

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Health Score:
9,5 / 10
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
420
calories
Calories

Healthy, because

Even smarter

Nutritional values

The classic salad convinces with eggs, cheese and ham. This mix provides a thick portion of protein, which helps to build muscle. In addition, the high protein content prevents the body from breaking down muscle mass instead of fat when dieting. In addition, this cold meal provides all the necessary vitamins and minerals in large quantities.

Perfect for the lunch break at work: prepare the salad the evening before, wrap the vinaigrette separately. A rye roll with it provides carbohydrates - ideal for continuing work in the afternoon!

1 serving contains
(Percentage of daily recommendation)
Calorie420 kcal(20 %)
Protein36 g(37 %)
Fat22 g(19 %)
Carbohydrates15 g(10 %)
Sugar added2 g(8 %)
Roughage5.5 g(18 %)
Vitamin A1.7 mg(213 %)
Vitamin D1.6 μg(8 %)
Vitamin E6.2 mg(52 %)
Vitamin B₁0.9 mg(90 %)
Vitamin B₂0.5 mg(45 %)
Niacin11.1 mg(93 %)
Vitamin B₆0.7 mg(50 %)
Folate154 μg(51 %)
Pantothenic acid2.1 mg(35 %)
Biotin21.9 μg(49 %)
Vitamin B₁₂2.6 μg(87 %)
Vitamin C60 mg(63 %)
Potassium1,133 mg(28 %)
Calcium551 mg(55 %)
Magnesium127 mg(42 %)
Iron6.6 mg(44 %)
Iodine33 μg(17 %)
Zinc4.6 mg(58 %)
Saturated fatty acids7.5 g
Uric acid154 mg
Cholesterol251 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
2 eggs
¼ cup Veal stock
1 tablespoon Canola oil
1 teaspoon Mustard
1 teaspoon honey
salt
peppers
1 carrot
1 Cucumber
8 Cherry tomatoes
2 scallions
3 ounces reduced-fat Mountain cheese (such as Emmentaler, Gruyere or Fontina)
5 ounces Prosciutto
1 Batavia lettuce
1 small Radicchio
1 small handful Arugula
1 tablespoon Sunflower seed
How healthy are the main ingredients?
Mountain cheeseArugulaSunflower seedMustardhoneyegg
Preparation

Kitchen utensils

1 Small pot, 1 Bowl, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Peeler, 1 Box grater, 1 Salad spinner, 1 Egg piercer, 1 Slotted spoon

Preparation steps

1.
Smarter Chef's Salad preparation step 1

Pierce the eggs, gently place them in a pot of boiling water and boil for 8 minutes. Drain and rinse under cold water. Whisk together the veal stock, oil, mustard and honey in a salad bowl and season generously with salt and pepper.

2.
Smarter Chef's Salad preparation step 2

Peel the carrot and grate coarsely. Rinse the cucumber and cut into thin slices.

3.
Smarter Chef's Salad preparation step 3

Rinse the tomatoes, wipe dry, cut in half and trim the stems. Rinse the scallions, wipe dry and cut into thin rings.

4.
Smarter Chef's Salad preparation step 4

Cut prosciutto and cheese into thin strips.

5.
Smarter Chef's Salad preparation step 5

Rinse the salad greens and spin dry.

6.
Smarter Chef's Salad preparation step 6

Peel the eggs and cut into wedges or slices. Toss the salad with the dressing and arrange on 2 large plates. Add prepared ingredients and sunflower seeds and serve immediately.