Kale Salad with Ham and Parmesan
(0 votes)
(0 votes)
Health Score:
77 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 1 hr
Ready in
Calories:
372
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 372 cal. | (18 %) | ||
| Protein | 19 g | (19 %) | ||
| Fat | 28 g | (24 %) | ||
| Carbohydrates | 10 g | (7 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 9.4 g | (31 %) |
more nutritional values
| Vitamin A | 1.9 mg | (238 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 6.8 mg | (57 %) | ||
| Vitamin K | 1,697.3 μg | (2,829 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 10.1 mg | (84 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 403 μg | (134 %) | ||
| Pantothenic acid | 0.5 mg | (8 %) | ||
| Biotin | 4.6 μg | (10 %) | ||
| Vitamin B₁₂ | 0.4 μg | (13 %) | ||
| Vitamin C | 232 mg | (244 %) | ||
| Potassium | 1,106 mg | (28 %) | ||
| Calcium | 578 mg | (58 %) | ||
| Magnesium | 82 mg | (27 %) | ||
| Iron | 5.1 mg | (34 %) | ||
| Iodine | 19 μg | (10 %) | ||
| Zinc | 1.7 mg | (21 %) | ||
| Saturated fatty acids | 5.9 g | |||
| Uric acid | 147 mg | |||
| Cholesterol | 26 mg | |||
| Complete sugar | 9 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Preparation steps
1.
Rinse the kale thoroughly and drain well. Remove the hard stalk with a sharp knife and cut out the leaves. Tear them into pieces. Cook the kale pieces in boiling salted water for about 15 minutes. Drain, rinse under cold water, and again drain well. Cut the leaves into fine strips. Mix the kale, onions, tomatoes, and olives in a bowl. Combine all the ingredients for the vinaigrette together in a blender and drizzle over the kale mixture. Let marinate for about 30 minutes. Season to taste.
2.
Heat the oil in a pan and sauté the ham slices until crisp. Remove, allow to cool, and break into pieces. Mix ham into the salad and serve with grated Parmesan. Accompany the salad with toasted white bread.
