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Ham and farro salad

Ham and farro salad

Farro is a type of grain, and a good source of fiber and protein.

Making the salad dressing from scratch allows you to control the sodium content.


Directions

In a medium saucepan, add farro and enough water to cover by 2 inches. 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, in a large bowl whisk together oil, vinegar, shallot and mustard. Add the remaining ingredients and the faro and toss to coat.

Can be made up to 3 days in advance and kept in refrigerator. May garnish with feta cheese and serve.


Ingredients

Salad:

  • 1 cup farro
  • 2 cups Swiss chard, torn
  • 1/2 cup mint, chiffonade
  • 1 cup diced tomato
  • 1 cup diced bell pepper
  • 1 cup chickpeas (garbanzo beans), rinsed and drained
  • 3 ounces low-sodium deli ham, sliced

Dressing:

  • 1/2 cup olive oil
  • 1/4 cup sherry vinegar
  • 2 tablespoons chopped shallot
  • 1 tablespoon Dijon mustard
  • 2 tablespoons feta cheese (optional garnish)

Exchange Data
Dash
Dairy 
Fats
Fruits 
Grains
Meat0.5 
Nuts_Seeds_Drybeans 
Sweets 
Vegetables0.5 
Diabetes
Fats
Freefoods 
Fruits 
Meat 
Milk 
NonStarchyVegetables0.5 
Starches 
Sweets 
HWP
Carbs
Fats2.5 
Protein Dairy0.5 
Sweets 
Vegetables 
NutrientAnalysis
Calcium 
Calories260 
Carbohydrate24 g 
Cholesterol6 mg 
Fiber4 g 
Monounsaturatedfat10 g 
Potassium 
Protein8 g 
Saturatedfat2 g 
Servingsize1 cup 
Sodium300 mg 
TotalFat15 g 

2015-02-28

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