No-Fuss Salad Nicoise

13 20 499
Ingredients Minutes Calories
Prep Cook Servings
10 min 10 min 2
No-Fuss Salad Nicoise
Health Highlights

Ingredients


4 cup Water
20 bean Green/yellow string beans, raw
2 large Egg
1 head Lettuce, romaine (chopped)
1/2 cup shredded Red cabbage
10 tomato Cherry Tomatoes (sliced in half)
10 medium Black olives
1/4 cup Red onion (thinly sliced)
150 gm Salmon, sockeye (red), canned, drained (2 fillet; may be substituted for sardines)
2 tbsp Extra virgin olive oil (for dressing)
2 tbsp Lemon juice (for dressing)
1 tbsp Dijon mustard (for dressing)
1 pinch Salt and pepper (To taste, for dressing)

Instructions


  1. In a medium saucepan, bring water to a boil over high heat.
  2. Add green beans and quickly blanch until tender (approx. 3 minutes).
  3. Remove green beans, run under cool water and set aside.
  4. In the same pot, add eggs and reduce heat to medium-low.
  5. Hard-boil eggs for 5-7 minutes (or longer to reach the desired doneness).
  6. Once cooked, run eggs under cold water and set them aside to cool.
  7. Combine all other ingredients into a large salad bowl.
  8. Once cooled, peel the eggs, slice them into quarters and add them to the bowl.
  9. For the Dressing: Whisk all ingredients in a small bowl and drizzle over the salad.

Nutrition Facts

Per Portion

Calories 499
Calories from fat 261
Calories from saturated fat 56
Total Fat 29.0 g
Saturated Fat 6.2 g
Trans Fat 0.0 g
Polyunsaturated Fat 5.1 g
Monounsaturated Fat 16.2 g
Cholesterol 286 mg
Sodium 1024 mg
Potassium 1667 mg
Total Carbohydrate 25.7 g
Dietary Fiber 10.7 g
Sugars 16.4 g
Protein 39 g

Dietary servings

Per Portion


Fruit 0.1
Meat Alternative 1.6
Vegetables 8.2

Energy sources


Pygal16%423.0014801303405118.5085939036290852%420.13761376651024273.0322655132506531%306.7728156199781146.6487645682731816%52%31%CarbohydratesFatProtein

Meal Type(s)

Lunch
Main
Salad




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