Green Bean Prosciutto Bundles with Sun-Dried Tomato Vinaigrette
Healthy, because
Even smarter
Nutritional values
Arugula and ham is a good combination to promote blood formation. Ham contains a lot of iron, while arugula provides folic acid and vitamin C. Folic acid and iron are directly involved in blood formation. Vitamin C, on the other hand, promotes the absorption of iron from food as well as its storage.
Furthermore, arugula contains glucosinolates, which have an antibiotic effect and thus inhibit the growth of various pathogens.
As an alternative to pine nuts you can also use lettuce and replace the pecorino with parmesan if you already have it at home.
(Percentage of daily recommendation)
| Calorie | 217 cal. | (10 %) | ||
| Protein | 16 g | (16 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 5 g | (3 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.4 g | (8 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 1.3 mg | (11 %) | ||
| Vitamin K | 50.6 μg | (84 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 7.1 mg | (59 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 61 μg | (20 %) | ||
| Pantothenic acid | 0.5 mg | (8 %) | ||
| Biotin | 6.2 μg | (14 %) | ||
| Vitamin B₁₂ | 0.3 μg | (10 %) | ||
| Vitamin C | 27 mg | (28 %) | ||
| Potassium | 538 mg | (13 %) | ||
| Calcium | 146 mg | (15 %) | ||
| Magnesium | 54 mg | (18 %) | ||
| Iron | 2.1 mg | (14 %) | ||
| Iodine | 8 μg | (4 %) | ||
| Zinc | 2.2 mg | (28 %) | ||
| Saturated fatty acids | 4.8 g | |||
| Uric acid | 33 mg | |||
| Cholesterol | 39 mg | |||
| Complete sugar | 3 g |
Ingredients
- Ingredients
- 10 ozs green Beans
- salt
- 1 handful Arugula
- 1 handful Daikon cress
- 2 Tbsps Pine nuts
- 1 oz sun-dried Tomatoes (in oil)
- 2 Tbsps finely chopped Fresh herbs (such as thyme and parsley)
- 2 Tbsps lemon juice
- 8 slices thin Prosciutto
- 2 Tbsps grated pecorino romano
Preparation steps
Rinse and trim the green beans. Blanch in boiling salted water until al dente, about 8 minutes. Rinse with cold water and drain well. Toast the pine nuts in a dry skillet until golden.
Drain the sun-dried tomatoes and reserve 1 tablespoon of the oil. Finely chop the sun-dried tomatoes. Stir with the reserved oil, herbs, and lemon juice.
Lay the prosciutto on a work surface. Top each slice of prosciutto with the beans, arugula and cress. Sprinkle with the pine nuts and pecorino cheese. Roll the prosciutto around the filling and place on a plate.
Serve drizzled with the sun-dried tomato vinaigrette.
