Fresh greens with salty ham and tropical dressing.
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Nutrition per Serving
Ingredients
Estimated total cost: €10.00 · €5.00/serving
- 1 large luscious mango, peeled, pitted, and roughly chopped (for a twist, try using 1 1/4 cups of thawed frozen mango cubes)Est. price €1.20–€2.50
- 4 teaspoons of fat-free Greek yogurtEst. price €0.08–€0.15
- 3 tablespoons of delicate rice wine vinegarEst. price €0.30–€0.60
- 1/4 teaspoon of exquisite kosher saltEst. price €0.01–€0.03
- 1/8 teaspoon of freshly ground black pepperEst. price €0.01–€0.02
- 12 slender asparagus spears, trimmed and elegantly peeled from the lower half (blanch quickly for a vibrant color and crisp texture)Est. price €2.00–€4.00
- 3 cups (3 ounces) of tender baby spinach leaves (pat dry to avoid excess moisture)Est. price €1.50–€3.00
- 8 peppery arugula leavesEst. price €0.10–€0.20
- 1/4 of a ripe mango, finely dicedEst. price €0.12–€0.18
- 2 teaspoons of fresh chives, cut into 1/2-inch lengthsEst. price €0.15–€0.25
Steps
- 1Begin by blending together mango, yogurt, and vinegar in a blender until the mixture is smooth and silky, which should take approximately 1 to 2 minutes. After achieving the desired consistency, add salt and pepper to the blend before setting it aside for later use.
- 2Prepare a bowl filled with ice and cold water. Take a medium saucepan and set it over high heat to bring salted water to a boil. Once boiling, add the asparagus and cook without covering for approximately 3 minutes until they are tender yet still slightly crunchy. Next, drain the asparagus and promptly immerse them into the ice water to halt the cooking process. Drain them once more and gently dry them by patting with a clean kitchen towel.
Cultural note
The combination of ham and fruits in salads is a popular culinary tradition in many Western cultures. This dish combines the savory saltiness of prosciutto with the sweetness of ripe mango, creating a harmonious flavor profile. The use of delicate rice wine vinegar and fresh chives adds a touch of sophistication to…
Seasonal note
This Green Salad with Ham and Mango is best enjoyed in the spring and summer when mangoes, asparagus, and baby spinach are in season. These fresh ingredients are at their peak flavor and nutritional value during these seasons.
Health note
This salad is a nutritious choice, providing a good balance of protein, carbohydrates, and healthy fats. It is rich in fiber, vitamins A, C, and K, and minerals like zinc. However, it is high in sodium and sugar due to the prosciutto and mango, so moderation is key for individuals watching their intake of these…
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