Ham and Farro Salad
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Calories: 260 Protein: 8.0g Carbohydrates: 24.1g Total Fat: 14.9g
Saturated Fat: 2.2g Trans Fat: 0.0g Cholesterol: 6.1mg
Sodium: 300.3mg Fiber: 3.6g
Yield: Approx. 8 servings (serving size – 1 cup)
Mayo Clinic Healthy Weight Pyramid serving:
½ protein, 1 carbohydrate, 2 ½ fat, 1 vegetable
Salad:
1 cup farro
2 cups Swiss chard, torn
½ cup mint, chiffonade
1 cup tomatoes, diced
1 cup bell pepper, diced
1 cup garbanzo beans, rinsed, drained
3 ounces low-sodium deli-ham, diced
Dressing:
1/1 cup olive oil
1/4 cup sherry vinegar
2 tablespoon shallots, chopped
1 tablespoon Dijon mustard
Creative addition:
2 tablespoons Feta Cheese
Preparation
Place farro in a medium saucepan, add enough water to cover by 2 inches, and bring to a boil. Stir, reduce heat to a simmer and cook, uncovered, until the farro is the desired tenderness, 15 to 25 minutes. Drain and rinse with cold water. Drain again.
Meanwhile, prepare dressing by whisking oil, vinegar, shallots, and mustard in a large bowl. Add the remaining ingredients and toss to coat. Serve or refrigerate for up to 3 days.
Technique: By making the dressing from scratch, the sodium content is reduced
Taste: The mint gives the salad a sweet refreshing flavor
Try: Garnish with cheese
Tip: Farro is a good source of fiber and protein
Printable version: Ham and Farro recipe