Pea, Tomato & Ham Salad

This Pea, Tomato & Ham Salad comes together really fast and is a delicious side to burgers, grilled meats, or as a potluck dish when you need to feed a crowd.

As I get older and start listening to my body more and more, I know that when I eat a diet that is low in complex carbohydrates, with a low-glycemic index, I feel a million times better.  It’s true.  My body behaves differently and my migraines are fewer.  I’ll admit that I still fall victim to the pasta and bread dishes here and there, but for the most part my family leads a low-gluten lifestyle.

That’s why when I was contacted by Kitchen PLAY to participate in the 30 Days of Family Health sponsored by the American Diabetes Association, I was excited to say YES!

Keeping meals exciting for the whole family is tough, especially when you’re limiting the processed carbs.  I fall victim to the usual suspects of grilled chicken or fish and steamed veggies, which usually leads to moans and groans from my family.  My first book of three books to review is The Smart Shopper Diabetes Cookbook by Robyn Webb, MS.  This book is full of beautiful photos, inspiring recipes and even a menu planner to get you started on eating healthy.  It’s perfect for diabetics, prediabetics and heart health.

I settled on the Pea, Tomato and Ham Salad partially because my garden is overflowing with these little orange gems, but also because I LOVE Pea Salad.  You know the one I’m talking about, don’t you?  The one that shows up at barbecues and potlucks with chunks of cheese and hued white with mayonnaise.  Yep, that one.  I can usually be found camping out near that bowl of bad-for-me ingredients, which is why I really wanted to give this recipe a try.

I added the orange tomatoes to give the visual effect of the chunks of cheese, but you can add any color of tomato.  The salad is perfect for a warm summer barbecue and my whole family loved how fresh and delicious it was.

The dressing is light with a slight tang from the champagne vinegar and Dijon mustard.  Let the salad chill for an hour before you serve it to allow the flavors to marry.

Pea, Tomato & Ham Salad Recipe

5 from 1 Review

This is a great salad for toting to picnics and all other summer fun activities—a refreshing change from leafy green salads. It will be in your summer cooking repertoire for a long time.

prep timePrep: 10 minutes mins

Total: 10 minutes mins

number of servings4 Servings

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Ingredients

  

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• 16 oz peas, fresh or frozen, thawed
• 1 ⅓ cups deli ham, diced, low sodium
• 2 medium tomatoes, diced
• 2 scallions, minced

Dressing

• 2 tbsp champagne vinegar
• 1 tsp Dijon mustard
• 1 garlic clove, minced
• ½ tsp granulated sugar
• 3 tbsp olive oil
• ¼ tsp black pepper, freshly ground

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Instructions

 

• In a large bowl, mix together the peas, ham, diced tomatoes, and minced scallions.
• In a small bowl, whisk together the champagne vinegar, dijon mustard, minced garlic, and sugar. In a thin stream, slowly add the olive oil, whisking, until dressing is emulsified. Season with freshly ground black pepper. Pour the dressing over the pea salad and mix well.
• Cover and refrigerate for 1 hour prior to serving.

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Notes

Exchanges/Choices
1 Starch
2 Lean Meat
2 Fat
Calories 265
Calories from Fat 115
Total Fat 13.0 g
Saturated Fat 2.3 g
Trans Fat 0.0 g
Cholesterol 25 mg
Sodium 585 mg
Potassium 505 mg
Total Carbohydrate 22 g
Dietary Fiber 6 g
Sugars 8 g
Protein 16 g
Phosphorus 205 mg

Nutrition

Calories: 294kcal | Carbohydrates: 2g | Protein: 17g | Fat: 24g | Saturated Fat: 6g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 14g | Cholesterol: 49mg | Sodium: 952mg | Potassium: 272mg | Fiber: 0.4g | Sugar: 1g | Vitamin A: 134IU | Vitamin C: 3mg | Calcium: 14mg | Iron: 1mg

*Nutritional information is not guaranteed to be accurate.

course of this recipeCourse: Salads, Side Dish

cuisine typeCuisine All Cuisines, American

keywords used in this recipeKeyword: 30 Minutes Meals, peas, tomatoes

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Hi! I’m Heather

I’m Heather, a recipe developer and content creator based in Vancouver, Washington. I started Farmgirl Gourmet in 2006 because I believed weeknight dinners shouldn’t be boring and gourmet shouldn’t mean complicated. I’m also the co-founder of Spiceology, so safe to say I think about food for a living. Stick around for recipes that actually make it into your regular rotation.

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