Chef's Salad

Gluten Free
Very Healthy
Health score
77%
Chef's Salad
45 min.
6
511kcal

Suggestions


Elevate your meal with our vibrant Chef's Salad, a refreshing dish that perfectly balances flavor and nutrition. This gluten-free recipe is not only very healthy but also incredibly satisfying, making it the ideal choice for a side dish or a light lunch. With just 45 minutes of preparation time, you can serve up to six people, making it a fantastic option for gatherings or family meals.

What makes this salad truly special is its variety of fresh ingredients that come together in perfect harmony. Crisp lettuce, colorful cherry tomatoes, and crunchy carrots are complemented by protein-rich chickpeas and savory ham, ensuring that every bite is packed with taste and texture. The addition of fresh herbs like basil and parsley elevates the overall experience while infusing vibrant flavors that burst in your mouth.

The homemade dressing, made with garlic, mixed fresh herbs, and quality olive oil, ties all the elements together, adding depth and zing to this healthy masterpiece. Plus, with a calorie count of just 511 kcal per serving, you can enjoy this filling dish without guilt. Whether you're looking for a main course or a hearty side, our Chef's Salad is the perfect choice for health-conscious food lovers who don't want to compromise on taste.

Ingredients

  •  carrots 
  • 0.8 pound cherry tomatoes 
  • 15 ounce chick-peas canned
  • 0.3 cup flat-leafed parsley leaves fresh packed
  • 0.7 cup basil leaves fresh packed
  • small head frisée french ( curly endive)
  •  garlic clove 
  • pound ham 
  • tablespoons herbs such as thyme mixed fresh
  • 0.5 cup olive oil 
  • 0.3 pound a piece parmigiano-reggiano 
  • small head radicchio thinly 
  •  radishes 
  •  onion red
  • head the of 1 cos lettuce 
  • 0.5 teaspoon salt 
  • ounce sunflower sprouts 
  • tablespoons white-wine vinegar 

Equipment

  • food processor
  • bowl
  • blender
  • colander
  • peeler

Directions

  1. Shred carrots and thinly slice radishes.
  2. Cut ham into thin strips. Tear lettuces into bite-size pieces and in a bowl toss with sprouts. In a colander rinse and drain chick-peas. Salad ingredients may be prepared up to this point 4 hours ahead and chilled, covered.
  3. Halve onion lengthwise and thinly slice crosswise. In a medium bowl dissolve salt in ice water and stir in onion.
  4. Let onion stand at least 15 minutes and up to 1 hour.
  5. Chop garlic. In a blender or food processor finely chop herbs and garlic with vinegar and salt and, with motor running, add oil in a stream until blended. Dressing may be made 1 hour ahead and chilled, covered.
  6. With a vegetable peeler shave thin slices from Parmigiano-Reggiano.
  7. Drain onion and pat dry. Halve tomatoes. In a large bowl combine all salad ingredients and toss with dressing and salt and pepper to taste.

Nutrition Facts

Calories511kcal
Protein27.14%
Fat44.46%
Carbs28.4%

Properties

Glycemic Index
53.76
Glycemic Load
6.29
Inflammation Score
-10
Nutrition Score
41.388260758441%

Flavonoids

Cyanidin
31.75mg
Delphinidin
1.92mg
Pelargonidin
3.37mg
Apigenin
10mg
Luteolin
10.48mg
Isorhamnetin
0.92mg
Kaempferol
1.33mg
Myricetin
0.71mg
Quercetin
16.89mg

Nutrients percent of daily need

Calories:511.17kcal
25.56%
Fat:26.06g
40.1%
Saturated Fat:9.47g
59.2%
Carbohydrates:37.45g
12.48%
Net Carbohydrates:25.27g
9.19%
Sugar:10.49g
11.66%
Cholesterol:64.01mg
21.34%
Sodium:1585.13mg
68.92%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:35.81g
71.61%
Vitamin A:22451.98IU
449.04%
Vitamin K:382.88µg
364.64%
Folate:356.71µg
89.18%
Manganese:1.33mg
66.38%
Phosphorus:563.82mg
56.38%
Vitamin C:41.47mg
50.26%
Fiber:12.18g
48.71%
Vitamin B1:0.72mg
48.24%
Calcium:459.59mg
45.96%
Selenium:26.76µg
38.23%
Potassium:1332.84mg
38.08%
Vitamin B6:0.71mg
35.44%
Iron:6.13mg
34.03%
Copper:0.67mg
33.29%
Zinc:4.43mg
29.56%
Vitamin B2:0.47mg
27.75%
Vitamin B3:5.41mg
27.07%
Magnesium:107.8mg
26.95%
Vitamin E:3.43mg
22.83%
Vitamin B5:1.61mg
16.12%
Vitamin B12:0.79µg
13.1%
Vitamin D:0.66µg
4.37%
Source:Epicurious