Parsley and Ham Salad with Sweet Potato Polenta

Gluten Free
Health score
57%
Parsley and Ham Salad with Sweet Potato Polenta
45 min.
4
274kcal

Suggestions

Ingredients

  • cups chicken stock see low-sodium canned
  • ounces slivered country ham cooked finely
  • cups flat-leaf parsley leaves 
  •  garlic clove minced
  •  apples i use 2 granny smith apples thinly sliced
  • teaspoons olive oil pure
  • 2.5 tablespoons orange juice fresh
  • 0.3 cup parmesan cheese freshly grated
  • servings pepper freshly ground
  • 0.5 cup polenta 
  • 0.5 medium onion red thinly sliced
  • servings salt 
  • servings salt and pepper freshly ground
  • 1.5 tablespoons sherry vinegar 
  • small sweet potatoes and into 

Equipment

  • bowl
  • frying pan
  • sauce pan
  • oven
  • whisk
  • plastic wrap
  • spatula

Directions

  1. Make the Polenta: Preheat the oven to 40
  2. Bake the sweet potato for about 20 minutes, or until barely tender. Peel and cut the sweet potato into 1/2-inch dice. Raise the oven temperature to 50
  3. Bring the chicken stock to a boil in a medium saucepan. Lightly oil a shallow 8-inch bowl.
  4. Whisk the polenta and 1/2 teaspoon of salt into the stock and cook over low heat, stirring often, until the polenta thickens and begins to pull away from the side of the pan, about 12 minutes. Stir in the Parmesan cheese.
  5. Remove from the heat and season the polenta with salt and pepper, then gently fold in the diced sweet potato. Spoon the polenta into the prepared bowl and smooth the surface. Cover with plastic wrap and refrigerate until firm.
  6. Heat 1 teaspoon of the olive oil in a large cast-iron skillet.
  7. Cut the polenta into 8 wedges and cook over moderate heat until browned on the bottom, about 3 minutes. Turn the polenta with a metal spatula, add the remaining 1 teaspoon of oil to the skillet and tilt to coat the bottom.
  8. Bake the polenta for about 8 minutes, or until crusty on the bottom.
  9. Make the Salad: In a large bowl, whisk the orange juice with the sherry vinegar and garlic. Season with salt and pepper.
  10. Add the parsley, ham, apple and onion to the bowl and toss well. Arrange 2 wedges of warm polenta on each of 4 plates, mound the ham salad in the center and serve.

Nutrition Facts

Calories274kcal
Protein18.77%
Fat28.3%
Carbs52.93%

Properties

Glycemic Index
65.75
Glycemic Load
6.4
Inflammation Score
-10
Nutrition Score
25.288260822711%

Flavonoids

Cyanidin
0.71mg
Peonidin
0.01mg
Catechin
0.59mg
Epigallocatechin
0.12mg
Epicatechin
3.43mg
Epigallocatechin 3-gallate
0.09mg
Eriodictyol
0.02mg
Hesperetin
1.27mg
Naringenin
0.23mg
Apigenin
129.28mg
Luteolin
0.72mg
Isorhamnetin
0.69mg
Kaempferol
1.05mg
Myricetin
8.94mg
Quercetin
4.83mg

Nutrients percent of daily need

Calories:274.2kcal
13.71%
Fat:8.87g
13.65%
Saturated Fat:2.87g
17.92%
Carbohydrates:37.34g
12.45%
Net Carbohydrates:32.68g
11.88%
Sugar:8.37g
9.3%
Cholesterol:18.62mg
6.21%
Sodium:838.16mg
36.44%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:13.24g
26.48%
Vitamin K:987.2µg
940.19%
Vitamin A:9808.48IU
196.17%
Vitamin C:89.27mg
108.2%
Iron:4.74mg
26.36%
Folate:103.99µg
26%
Potassium:739.58mg
21.13%
Phosphorus:197.66mg
19.77%
Vitamin B3:3.88mg
19.41%
Fiber:4.66g
18.64%
Vitamin B1:0.26mg
17.17%
Calcium:163.87mg
16.39%
Selenium:10.84µg
15.49%
Vitamin B6:0.3mg
14.89%
Magnesium:56.31mg
14.08%
Manganese:0.27mg
13.66%
Copper:0.26mg
13.02%
Vitamin B2:0.21mg
12.37%
Zinc:1.76mg
11.75%
Vitamin B5:0.78mg
7.85%
Vitamin E:1.02mg
6.81%
Vitamin B12:0.34µg
5.64%
Vitamin D:0.18µg
1.2%
Source:My Recipes