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Smoky Ham & Corn Salad

:  July/August 2009

Your rating: None Average: 4.2 (27 votes)

Fresh corn, diced deli ham and crunchy croutons are tossed with a smoky, creamy dressing in this light summer salad. Serve with a crisp glass of rosé and sliced melon.


READER'S COMMENT:
"This was a really nice salad, a pleasant change of pace for lunch or a light meal. I used mixed salad greens. The dressing was the right amount - not too much or too little. I took this for lunch for 3 days, had triscuit thin crisps (...
Smoky Ham & Corn Salad Recipe

Makes: 4 servings, about 2 cups each

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low cholesterol | Low saturated fat | Heart healthy | Healthy weight | High fiber | High potassium |

View Our Nutrition Guidelines »

Ingredients

  • 1/3 cup reduced-fat sour cream
  • 2 tablespoons distilled white vinegar
  • 1 teaspoon paprika, preferably smoked (see Shopping Tip)
  • 1/4 teaspoon salt
  • 8 cups trimmed frisée, (about 1 large head) or 8 cups mixed salad greens
  • 1 medium tomato, diced
  • 1 cup fresh corn kernels, (from 1 large ear; see Tip)
  • 1 cup croutons, preferably whole-grain
  • 3/4 cup diced ham, (about 4 ounces)

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Preparation

  1. Whisk sour cream, vinegar, paprika and salt in a large bowl. Add frisée (or salad greens), tomato, corn, croutons and ham; toss to coat.

Tips & Notes

  • Shopping Tip: Smoked paprika is a spice made from ground smoke-dried red peppers. It's available in some large supermarkets with other spices and at tienda.com.
  • Tip: To remove corn from the cob, stand an uncooked ear of corn on its stem end in a shallow bowl and slice the kernels off with a sharp, thin-bladed knife.

Nutrition

Per serving: 182 calories; 7 g fat ( 2 g sat , 2 g mono ); 23 mg cholesterol; 20 g carbohydrates; 13 g protein; 6 g fiber; 679 mg sodium; 707 mg potassium.

Nutrition Bonus: Vitamin A (70% daily value), Folate (52% dv), Vitamin C (25% dv), Potassium (20% dv).

Carbohydrate Servings: 1

Exchanges: 1 starch, 1 vegetable, 1 lean meat, 1 fat


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Recipe Categories

Ethnic/Regional
American
Health & Diet Considerations
Diabetes appropriate
Low calorie
Low cholesterol
Low saturated fat
Heart healthy
Healthy weight
High fiber
High potassium
Ease of Preparation
Easy
Main Ingredient
Pork
Preparation/ Technique
No-cook
Meal/Course
Lunch
Dinner

Season
Spring
Summer
Fall
Style/Theme
Entertaining, casual
Everyday favorites
Quick (total 30 min. or less)
Type of Dish
Main dish, meat
Salad, main dish
Publication
July/August 2009
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