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Parma ham, oak leaf, asparagus and Parmesan salad
This simple salad is a wonderful mix of colours and flavours.
What you need
- for the salad
- 225 g asparagus
- 100 g oak leaf lettuces
- 50 g rocket leaves
- for the dressing
- 100 ml natural yogurt, chilled
- freshly squeezed juice of 1 lemon
- 1 clove garlic, peeled and crushed
- 1 tsp clear honey
- seasoning
- 8 slices parma ham
- to garnish
- 15 g parmesan cheese shavings
Method
Steam the asparagus for 3 min until just tender. Drain. Cut into 5 cm lengths.
Place asparagus in a bowl with the lettuce and rocket. Mix well. Divide between serving plates.
Put all the dressing ingredients in a screw-top jar. Shake to mix thoroughly.
Arrange 2 slices of Parma ham on each plate. Scatter with Parmesan shavings and a little freshly ground black pepper.
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Preparation 5 minutes Cook 3 minutes Total 8 minutes -
Energy 111 kcal/serving Fat 2.39 g/serving Carbohydrates 34.89 g/serving Glycaemic Index 12 Glycaemic Load 1.06 
Serving suggestion
Olive bread.
Cook's tip
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 468 | 236 | 10475 | 8350 |
| Energy (kcal) | 111 | 56.6 | 2500 | 2000 |
| Protein (g) | 8.83 | 4.47 | ||
| Carbohydrate (g) | 10.0 | 5.07 | 345 | 275 |
| Fat (g) | 4.73 | 2.39 | 95 | 70 |
| Fat (saturated) (g) | 2.70 | 1.37 | ||
| Fibre (g) | 1.73 | 0.88 | ||
| Sodium (mg) | 366 | 185 | ||
| Salt (equivalent) (g) | 0.92 | 0.46 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 111 | 56.2 | 800 |
| Vitamin B-12 (µg) | 0.42 | 0.21 | 1 |
| Vitamin B-6 (mg) | 0.18 | 0.09 | 2 |
| Vitamin C (mg) | 17.7 | 8.97 | 60 |
| Vitamin D (µg) | 0.00 | 0.00 | 266 |
| Vitamin E (mg) | 1.43 | 0.72 | 10 |
| Zinc (mg) | 1.20 | 0.61 | 15 |
| Calcium (mg) | 181 | 92.1 | 800 |
| Folate (mcg) | 104 | 52.9 | 200 |
| Iron (mg) | 0.94 | 0.48 | 14 |
| Magnesium (mg) | 29.0 | 14.7 | 300 |
| Niacin (mg) | 1.23 | 0.62 | 18 |
| Pantothenic acid (mg) | 0.54 | 0.27 | 6 |
| Riboflavin (mg) | 0.25 | 0.12 | 1.6 |
| Phosphorous (mg) | 178 | 90.2 | 800 |
| Thiamin (mg) | 0.18 | 0.09 | 1.4 |
This recipe is:
- Low in fat
Corn-free
Egg free
Gluten free
Peanut free
Shellfish free
Wheat free
What the text colours mean:
- Low in fat
- High in fibre
- Rich source
- Known source
This recipe is estimated to provide the nutritional content shown alongside.
The following ingredients were not included in the calculations because their contribution to nutrition is negligible seasoning or unavailable
IMPORTANT: You should consult a doctor before making any significant dietary changes. The information presented here or made available through this website is intended as a guide to help you plan a healthy diet. It is not intended to replace or substitute for the services of trained health professionals.
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