Recipes · American · Salads
Chef Salad
One serving has 488 kcal and 38 g protein, and at least a fifth of a woman's daily need of vitamin K (154%), vitamin A (93%), selenium (89%), cobalamin (75%), phosphorus (69%) and pyridoxine (69%). Ready in 30 minutes.
- Preparation: 20 min
- Cooking: 10 min
- Makes: 1 serving (423 g)
- Difficulty: Easy
- Diets: Gluten-free, High protein, Low carb
- Contains: dairy, egg, mustard, pork, poultry, sulphite
Ingredients
- 100 g Lettuce, romaine, raw
- 50 g Ham, cooked
- 60 g Turkey breast, raw
- 50 g Eggs, whole, raw
- 30 g Cheddar cheese
- 60 g Tomatoes, raw
- 50 g Cucumber, raw
- 12 g Vegetable oil
- 8 g Vinegar, red wine
- 3 g Mustard
Method
- Bring a small pan of water to a boil, add the egg, and cook for 9-10 minutes for a firm-yolked hard-boiled egg; cool in cold water, then peel and quarter.
- Poach or pan-cook the turkey breast in a little water for 8-10 minutes until cooked through (74°C/165°F, juices run clear), then cool and slice into strips.
- Wash and tear the lettuce into bite-sized pieces and arrange it in a wide bowl or on a plate.
- Cut the ham into strips and slice the tomato, cucumber and cheese.
- Arrange the turkey, ham, cheese, tomato, cucumber and egg quarters in rows over the lettuce.
- Whisk the oil, vinegar and mustard together and drizzle over the salad just before serving.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 488 kcal | 23% |
| Carbohydrates | 10.8 g | |
| Water | 337 mL | |
| Fiber | 3.8 g | 13% |
| Protein | 37.6 g | 78% |
| Tryptophan | 0.51 g | |
| Threonine | 1.6 g | |
| Isoleucine | 1.6 g | |
| Leucine | 2.9 g | |
| Lysine | 2.9 g | |
| Methionine | 0.93 g | |
| Cystine | 0.4 g | |
| Phenylalanine | 1.5 g | |
| Tyrosine | 1.3 g | |
| Valine | 1.8 g | |
| Histidine | 1 g | |
| Fat | 33.1 g | |
| Monounsaturated | 10 g | |
| Polyunsaturated | 9.1 g | |
| Docosahexaenoic Acid (DHA) | 0.03 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 7.8 g | |
| Saturated | 9.6 g | |
| Trans-Fats | 0.11 g | |
| Cholesterol | 276 mg | |
| Calcium | 308 mg | 31% |
| Copper | 0.23 mg | 26% |
| Iron | 3.2 mg | 18% |
| Magnesium | 70.2 mg | 23% |
| Manganese | 0.58 mg | 32% |
| Phosphorus | 483 mg | 69% |
| Potassium | 866 mg | 18% |
| Selenium | 49.1 µg | 89% |
| Sodium | 764 mg | |
| Zinc | 3.6 mg | 45% |
| Thiamin (vitamin B1) | 0.49 mg | 45% |
| Riboflavin (vitamin B2) | 0.64 mg | 58% |
| Niacin (vitamin B3) | 8.4 mg | 60% |
| Pantothenic acid (vitamin B5) | 2.1 mg | 41% |
| Pyridoxine (vitamin B6) | 0.9 mg | 69% |
| Folate (vitamin B9) | 188 µg | 47% |
| Cobalamin (vitamin B12) | 1.8 µg | 75% |
| Choline | 242 mg | 57% |
| Vitamin A | 648 µg | 93% |
| Vitamin C | 15.7 mg | 21% |
| Vitamin D (D2 + D3) | 66.9 IU | 11% |
| Vitamin E | 2.3 mg | 15% |
| Vitamin K | 138 µg | 154% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
1.2 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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