Chef's Salad

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

Suggestions


Welcome to a delightful culinary journey with our Chef's Salad, a colorful and nutritious medley that’s perfect for any occasion! This vibrant dish is not only gluten-free but also boasts a remarkable health score of 77, making it a standout choice for health-conscious eaters seeking both flavor and vitality. With fresh ingredients flying off the farmers’ market shelf, you can elevate your meals and impress your guests with a salad that sings with freshness.

Imagine crisp, shredded carrots mingling with sweet cherry tomatoes and protein-rich chickpeas, all showered with fragrant herbs and drizzled with a sumptuous olive oil dressing. This salad is more than just a side dish; it can easily claim the spotlight as a main course! Each bite packs a punch of protein, healthy fats, and satisfying carbs, with a caloric content of just 511 kcal per serving, allowing you to enjoy guilt-free indulgence.

Perfect for a sunny lunch or as a refreshing side at dinner, the Chef’s Salad offers versatility and ease. Whether you’re hosting a summer gathering or seeking a hearty yet light meal, this salad is sure to delight and nourish. Gather your ingredients, and in just 45 minutes, you'll have a stunning dish that showcases the beauty of fresh produce and the joys of healthy eating.

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