Zucchini, Tomato and Arugula Salad with Pine Nuts and Ham
(5 votes)
(5 votes)
Health Score:
88 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
Calories:
334
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 334 cal. | (16 %) | ||
| Protein | 18 g | (18 %) | ||
| Fat | 25 g | (22 %) | ||
| Carbohydrates | 9 g | (6 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.5 g | (15 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 5.8 mg | (48 %) | ||
| Vitamin K | 125.4 μg | (209 %) | ||
| Vitamin B₁ | 0.7 mg | (70 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 7.3 mg | (61 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 69 μg | (23 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 8.6 μg | (19 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 78 mg | (82 %) | ||
| Potassium | 795 mg | (20 %) | ||
| Calcium | 114 mg | (11 %) | ||
| Magnesium | 102 mg | (34 %) | ||
| Iron | 4.9 mg | (33 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 1.9 mg | (24 %) | ||
| Saturated fatty acids | 3.8 g | |||
| Uric acid | 103 mg | |||
| Cholesterol | 24 mg | |||
| Complete sugar | 7 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- For the salad
- 4 Tomatoes
- 2 Zucchini
- 1 garlic clove
- 1 Tbsp olive oil
- 2 bunches Arugula
- 80 grams Pine nuts
- 8 slices ham
- For the vinaigrette
- 4 Tbsps olive oil
- 2 Tbsps brighter balsamic vinegar
- salt
- freshly ground peppers
Preparation steps
1.
For the salad: Blanch the tomatoes in a pot of boiling water. Drain, rinse under cold water and peel. Quarter the tomatoes, remove the cores and cut into small pieces.
2.
Rinse the zucchini and thinly slice. Crush the garlic clove. Heat the oil and the garlic in a skillet and saute the zucchini until very lightly colored on both sides.
3.
Rinse the arugula and spin dry.
4.
Toast the pine nuts in a dry skillet, remove and set aside.
5.
Cut the ham slices into thirds.
6.
For the vinaigrette: In a bowl, whisk together the oil and vinegar and season with salt and pepper.
7.
Toss the tomato, zucchini, arugula and ham with the vinaigrette, arrange in a bowl or 4 bowls and serve sprinkled with pine nuts.
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