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Chopped Ham & Apple Salad with Creamy Parmesan Dressing

January/February 2014

Your rating: None Average: 3.7 (7 votes)

This healthy main-course chopped salad recipe pairs bitter escarole and radicchio with sweet apple, smoky ham and crunchy pecans. But the pairing possibilities are limitless—you can also use cooked chicken and tangerines instead of ham and apples or bell pepper in place of the radishes. Serve with pumpernickel bread toasted with extra-sharp Cheddar cheese.


Chopped Ham & Apple Salad with Creamy Parmesan Dressing

Makes: 4 servings, 3 cups each

Serving Size: 3 cups

Active Time:

Total Time:

Ingredients

  • 1/2 cup reduced-fat plain Greek yogurt
  • 1/4 cup grated Parmesan cheese
  • 3 tablespoons low-fat mayonnaise
  • 2 tablespoons white-wine vinegar or cider vinegar
  • 1 1/2 teaspoons dried tarragon
  • 1/2 teaspoon freshly ground pepper
  • 1/4 teaspoon salt
  • 6 cups chopped escarole or curly endive
  • 5 cups chopped radicchio or Belgian endive
  • 1 large sweet, crisp apple, such as Pink Lady, cubed
  • 1 cup sliced radishes
  • 3/4 cup sliced smoked ham steak (about 4 ounces)
  • 1/2 cup chopped toasted pecans (see Tip)

Preparation

  1. Whisk yogurt, Parmesan, mayonnaise, vinegar, tarragon, pepper and salt in a large bowl.
  2. Add escarole (or endive), radicchio (or endive), apple, radishes, ham and pecans to the dressing; toss to coat.

Tips & Notes

  • Make Ahead Tip: Cover and refrigerate the dressing (Step 1) for up to 2 days.
  • For the best flavor, toast chopped nuts or seeds. Heat a dry skillet over medium-low heat. Add nuts or seeds and cook, stirring constantly, until fragrant, 2 to 4 minutes.

Nutrition

Per serving: 257 calories; 15 g fat (3 g sat, 7 g mono); 22 mg cholesterol; 20 g carbohydrates; 0 g added sugars; 9 g total sugars; 13 g protein; 6 g fiber; 722 mg sodium; 681 mg potassium.

Nutrition Bonus: Vitamin C (42% daily value), Folate (38% dv), Vitamin A (35% dv), Potassium (19% dv), Zinc (16% dv), Calcium (15% dv)

Carbohydrate Servings: 1

Exchanges: 1/2 fruit, 1 vegetable, 1/2 lowfat milk, 1 lean meat, 2 1/2 fat


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