September 5, 2014

Ham and Farro Salad


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

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

1/1 cup olive oil
1/4 cup sherry vinegar
2 tablespoon shallots, chopped
1 tablespoon Dijon mustard

Creative addition:
2 tablespoons Feta Cheese

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

Tags: Eat Well, Fit & Flavorful, Recipe, Recipes, Salad

Please sign in or register to post a reply.