Nicoise salad for two
Prep Time:
10 minutes
Cook Time:
N/A
Serves:
2 Servings
Serving Size:
3 cups (750 mL)
Dinner
This low-carb, protein-packed main dish salad is customizable and delicious. The crisp vegetables, olives, capers, lemon dressing and protein from the eggs and tuna make it irresistible.
Ingredients
- 2 cups (500 mL) butter lettuce
- 1 cup (250 mL) small potatoes, cooked, sliced
- 1 cup (250 mL) blanched green beans
- 1 cup (250 mL) cherry tomatoes, halved
- ½ cup (125 mL) quartered radishes
- ¼ cup (60 mL) red onion, sliced
- 4 hard-boiled eggs, peeled and cut into wedges
- 1 can (170 g) low-sodium water packed tuna, drained and flaked
- 2 Tbsp (30 mL) kalamata olives
- 1 Tbsp (15 mL) capers
- 2 Tbsp (30 mL) olive oil
- 2 Tbsp (30 mL) lemon juice
- 1 Tbsp (15 mL) chopped chives (optional)
- 1 tsp (5 mL) Dijon mustard
- ¼ tsp (1 mL) pepper
Instructions
Place lettuce in a medium bowl. Top with green beans, tomatoes, radishes, red onions, eggs, tuna, olives and capers.
Whisk oil, lemon juice, chives, Dijon and pepper in a small bowl. Drizzle over salad ingredients just before serving.
Tips
- Cooking know-how: Blanching means quickly immersing vegetables in boiling water and then cooling them in ice-water to soften slightly but not cook fully.
- Hard-boiled eggs: Place your eggs in a single layer on the bottom of your pot and cover with cold water. The water should be about an inch or so higher than the eggs. Cover the pot with a lid and bring to a rolling boil over high heat. Remove from heat and let stand in water for 10-12 minutes for large eggs. Reduce the time slightly for smaller eggs and increase the standing time for extra-large eggs. Drain water and immediately run cold water over eggs until cooled. Peel to use immediately or refrigerate for up to seven days in an air-tight container for later use.
- Nutrition know-how: Cooking and cooling potatoes before eating increases resistant starch and can lower the blood sugar response after eating. While resistant starch does not impact blood sugar, it does help feed healthy gut bacteria.
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| Amount | % Daily Value | ||
|---|---|---|---|
| Calories 520 | |||
| Fat 28 g | 37 % | ||
| Saturated Fat 6 g + Trans Fat 0 g | 30 % | ||
| Cholesterol 420 mg | |||
| Sodium 430 mg | 19 % | ||
| Carbohydrate 39 g | |||
| Fibre 10 g | 36 % | ||
| Sugars 7 g | 7 % | ||
| Protein 36 g | |||