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Posted on February 6, 2013

Ham, Cheese & Sweet Pepper Salad Jar

A healthy twist on a classic ham and cheese sandwich, this salad boasts peppery arugula and lightly sautéed bell peppers with a sharp, tangy Dijon dressing.
By James Smith | Photo: Maya Visnyei
Serves: 1
Hands-on time: 15 minutes
Total time: 15 minutes
CATEGORY:
Gluten Free, Under 45 Minutes

INGREDIENTS:

  • Olive oil cooking spray
  • 1/4 each red, yellow and green bell pepper, thinly sliced (Alternatively, use 3/4 of any variety of bell pepper)
  • 3 tbsp sliced green onions, divided
  • 2 tsp fresh thyme leaves, chopped, divided
  • 4 tsp champagne vinegar
  • 1 tsp Dijon mustard
  • 1 tsp extra-virgin olive oil
  • Fresh ground black pepper, to taste
  • 1 oz all-natural uncured sliced black forest ham, sliced into strips (Try: Applegate Naturals Uncured Black Forest Ham)
  • 1/2 oz sliced low-fat provolone cheese, sliced into strips
  • 1/4 cup arugula

EQUIPMENT:

  • 1 2-cup glass jar with lid

INSTRUCTIONS:

  1. Mist a small sauté pan with cooking spray and heat on medium. Add bell peppers and sauté, stirring constantly until softened, 2 minutes. Add 1 1/2 tbsp onions and 1 tsp thyme. Remove from heat, and set aside to cool in pan. 
  2. Prepare dressing: In a small bowl, whisk together vinegar, Dijon, remaining 1 tsp thyme, oil and black pepper. 
  3. Build salad: Add dressing to bottom of jar. Layer ham, bell pepper mixture, remaining 1 1/2 tbsp onions, cheese and arugula. Cover with lid and refrigerate. Just before serving, shake jar to distribute dressing. Make up to 1 day in advance.

 

Nutrients per jar: Calories: 160, Total Fat: 9 g, Sat. Fat: 2 g, Monounsaturated Fat: 4 g, Polyunsaturated Fat: 0.5 g, Carbs: 11 g, Fiber: 3 g, Sugars: 4 g, Protein: 10 g, Sodium: 479 mg, Cholesterol: 25 mg

Nutritional Bonus:

The bell peppers in this salad contain a wide range of antioxidants, including carotenoids and flavonoids, nutrients involved in protecting your body's cells from free-radical damage. This salad is also low in calories - with just 160 per jar, it's sure to become a regular in your lunchtime rotation.

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