turkey salad with greens and chickpeas
Protein, greens, legumes, vinaigrette, ready to go in 40 minutes — my kind of summer workday supper. The turkey I use comes from an old school Italian grocery store in my neighborhood. It is made on site so I guess that would make it an artisanal product. However you call it, to my taste this turkey has better flavor and less salt intensity. Other customers buy it sliced as a cold cut. I get a chunk and make salad.
For the vinaigrette:
1 ⅔ tablespoons vinegar with acidity at least 6% (25ml)
½ teaspoon kosher style flake salt (1.7g)
5 tablespoons extra virgin olive oil (75ml)
dried herbs, basil, oregano
For the salad:
½ cup chickpeas, rinsed and drained (100 g)
¾ cup red cabbage, washed and coarsely shredded (50 g)
3 ½ cups washed assorted greens or mesclum mix (100 g)
½ cup washed, cored and coarsely chopped cherry tomatoes or 1 small local tomato in season (130 g)
1 fresh carrot peeled and grated (90g)
2 scallions washed, trimmed, and chopped (50g)
1/3 pound piece roasted turkey breast cut into small pieces (150g)
Make the dressing in the bottom on a bowl with a 2 quart (2 liter) capacity. Add the vinegar and salt. Let salt dissolve. Then add the olive oil and herbs. Whisk until thoroughly emulsified.
Put chickpeas and cabbage in first, then greens, then carrot, scallion, and tomato. Arrange turkey pieces on top. Mix salad just before serving.
Protein, greens, legumes, extra virgin olive oil – my kind of healthy! Hard to go wrong with locally sourced vegetables. Nutrition return is excellent – fiber, carotenoids, vitamin C, folate, iron, magnesium, potassium. The olive oil even enhances carotenoid absorption. But calories still count. So here is the scoop. Proportions listed provide 500 to 600 calories per serving and work well for those of us have a vested interest in not eating too much on workdays. For larger portions, count about 170 calories per cup (120g); for eaters at your table with robust appetites, add crusty bread and dessert.
Summer salad with turkey, greens, and chickpeas (1/2 recipe, 400g): Calories 550, Fat 38g, Saturated Fat 5g, Sodium 420mg, Carbohydrate 27g, Fiber 8g, Protein 30g. Vitamin A 280%, Vitamin C 60%, Calcium 10%, Iron 20%.