September 30, 2016
Ham, Lentil & Rice Salad
Recipe

Ham, Lentil & Rice Salad

by Berkeley Wellness  |  

The sweet-tart flavors of pineapple go well with the salty-rich flavors of ham, which is why they are so often put together. So, why fix it if it ain’t broke? We’ve used a modest amount of good smoked ham, just enough to broadcast its flavor without overwhelming the dish.

Makes 4 servings

Ingredients

2 cups chicken broth, homemade or canned

1 cup water

4 cloves garlic, minced

1 cup lentils

½ cup aromatic rice, such as basmati, jasmine, or Texmati

⅓ cup fresh lemon juice

4 teaspoons vegetable oil, such as olive or canola oil

¼ teaspoon salt

½ teaspoon pepper

1 can (20 ounces) juice-packed pineapple chunks, drained

1 small red onion, minced

½ pound reduced-sodium smoked ham, cut into thin matchsticks

Directions

1. In a medium saucepan, bring the broth, water and garlic to a boil over medium heat. Add the lentils and reduce to a simmer. Cover and cook for 10 minutes. Add the rice and cook until the rice and lentils are tender, about 20 minutes.

2. Meanwhile, in a large bowl, combine the lemon juice, oil, salt and pepper.

3. Add the warm lentil mixture, the pineapple and red onion to the dressing and toss to combine. Let cool to room temperature.

4. Add the ham, toss to combine, and serve at room temperature or chilled.

Nutrition per serving: 456 calories, 8.3g total fat (1.8g saturated), 30mg cholesterol, 18g dietary fiber, 6g carbohydrate, 30g protein, 927mg sodium.

Good source of: fiber, folate, niacin, potassium, selenium, thiamin, vitamin B6, vitamin C, zinc.

From The Wellness Kitchen, by the staff of The Wellness Kitchen and the editors of the University of California, Berkeley Wellness Letter.