Sardine Nicoise Salad [BF]

18 20 1152
Ingredients Minutes Calories
Prep Cook Servings
20 min 0 min 1
Sardine Nicoise Salad [BF]
Health Highlights
Sardines are a great source of protein and omega 3 fatty acids! Eggs are high in protein and contain important B vitamins!

Ingredients


2 cup Water
1/4 tsp Sea Salt
57 gm Green/yellow string beans, raw (stem end trimmed)
1 can Sardine, canned in oil, drained (boneless, skinless, drained)
3 leaf Lettuce, romaine (2-3 leaves, cut into bite size pieces)
1/2 medium Tomato (quartered)
1 large Egg (hard boiled, quartered)
1/4 cup whole Black olives (packed only in water and salt)
1/4 cup Cucumber (slices, cut into half moons)
1 tsp Oregano, fresh (to taste - finely minced)
1 stalk(s) Chives (to taste - finely minced)
1 pinch Sea Salt (to taste)
1 dash Black pepper (to taste)
2 tbsp Lemon juice (for vinaigrette)
6 tbsp Olive Oil, Extra Virgin (for vinaigrette)
2 anchovy Anchovy (for vinaigrette - fillets, finely minced)
1 pinch Sea Salt (for vinaigrette - to taste)
1 dash Black pepper (for vinaigrette - to taste)

Instructions


  1. In a small saucepan, bring water and salt to a boil and blanch green beans just until bright green and tender-crisp, about 2 minutes. Drain green beans and rinse under cold water for 1 to 2 minutes.
  2. Put the vinaigrette ingredients into a container with a lid, shake well. Refrigerate unused portion.
  3. Arrange around a platter in separate mounds, the tomatoes, green beans, lettuce, hard-boiled egg, cucumbers and olives.
  4. Place sardines in the middle of the platter and garnish with fresh herbs.
  5. Drizzle salad with the Anchovy Vinaigrette and season with salt and pepper to taste.

Nutrition Facts

Per Portion

Calories 1152
Calories from fat 961
Calories from saturated fat 152
Total Fat 107 g
Saturated Fat 16.9 g
Trans Fat 0.1 g
Polyunsaturated Fat 14.7 g
Monounsaturated Fat 67 g
Cholesterol 372 mg
Sodium 1947 mg
Potassium 947 mg
Total Carbohydrate 13.2 g
Dietary Fiber 4.5 g
Sugars 5.8 g
Protein 37 g

Dietary servings

Per Portion


Fruit 0.2
Meat Alternative 2.0
Vegetables 3.2

Energy sources


Pygal4%390.4724415693499107.8771530103810883%404.52444952157947279.2532721955859613%345.5956999057776114.2757370115608483%13%CarbohydratesFatProtein

Meal Type(s)

Salad




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