Smarter Chef's Salad
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!
(Percentage of daily recommendation)
| Calorie | 420 cal. | (20 %) | ||
| Protein | 36 g | (37 %) | ||
| Fat | 22 g | (19 %) | ||
| Carbohydrates | 15 g | (10 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 5.5 g | (18 %) |
| Vitamin A | 1.7 mg | (213 %) | ||
| Vitamin D | 1.6 μg | (8 %) | ||
| Vitamin E | 6.2 mg | (52 %) | ||
| Vitamin K | 220.7 μg | (368 %) | ||
| Vitamin B₁ | 0.9 mg | (90 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 11.1 mg | (93 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 154 μg | (51 %) | ||
| Pantothenic acid | 2.1 mg | (35 %) | ||
| Biotin | 21.9 μg | (49 %) | ||
| Vitamin B₁₂ | 2.6 μg | (87 %) | ||
| Vitamin C | 60 mg | (63 %) | ||
| Potassium | 1,133 mg | (28 %) | ||
| Calcium | 551 mg | (55 %) | ||
| Magnesium | 127 mg | (42 %) | ||
| Iron | 6.6 mg | (44 %) | ||
| Iodine | 33 μg | (17 %) | ||
| Zinc | 4.6 mg | (58 %) | ||
| Saturated fatty acids | 7.5 g | |||
| Uric acid | 154 mg | |||
| Cholesterol | 251 mg | |||
| Complete sugar | 18 g |
Ingredients
- Ingredients
- 2 eggs
- ¼ cup Veal stock
- 1 Tbsp Canola oil
- 1 tsp Mustard
- 1 tsp honey
- salt
- peppers
- 1 carrot
- 1 Cucumber
- 8 Cherry tomatoes
- 2 scallions
- 3 ozs reduced-fat Mountain cheese (such as Emmentaler, Gruyere or Fontina)
- 5 ozs Prosciutto
- 1 Batavia lettuce
- 1 small Radicchio
- 1 sm handful Arugula
- 1 Tbsp Sunflower seed
Preparation steps
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.
Peel the carrot and grate coarsely. Rinse the cucumber and cut into thin slices.
Rinse the tomatoes, wipe dry, cut in half and trim the stems. Rinse the scallions, wipe dry and cut into thin rings.
Cut prosciutto and cheese into thin strips.
Rinse the salad greens and spin dry.
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.