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Salade Nicoise

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 


Salade Nicoise
This classic Provençal salad explodes with flavor and is also a powerhouse of valuable nutrients: the tuna and anchovies provide protein and are a rich source of omega-3 fat, the olives and olive oil supply heart-healthy monounsaturated fat, the eggs provide protein and vitamins, the potatoes provide energy-giving carbohydrates, as well as plenty of potassium and fiber, and the salad vegetables add more fiber as well as a healthy dose of phytochemicals and antioxidants. Talk about good food that's good for you!

2 small potatoes—peeled and cut into bite-size cubes
16 green beans—ends trimmed and halved
4 cups butter lettuce leaves—washed and dried
14 oz (420g) canned light meat tuna in olive oil—drained and broken into chunks
2 tomatoes—cut into wedges
¼ red onion—thinly sliced and separated into rings
4 anchovy fillets—halved lengthways
3 eggs—hard-boiled, peeled and quartered
16 black olives (Niçoise are ideal)
3 tablespoons extra virgin olive oil
2 tablespoons red or white wine vinegar
1 clove garlic—minced (crushed)
½ teaspoon Dijon mustard
½ teaspoon salt
½ teaspoon freshly ground black pepper


STEAM the potatoes for until tender (around 8-10 minutes), adding the beans for the last 5 minutes of cooking, then set aside to cool. ARRANGE the lettuce, potatoes, beans, tuna, tomatoes, onion, anchovies, eggs and olives on a serving platter. PLACE the remaining ingredients in a small jar with a screw-top lid and shake to combine. POUR the dressing evenly over the salad to serve.

Variation: For a more opulent version, you can poach or grill fresh fillets of salmon or tuna, allow to cool, and cut into cubes to replace the canned tuna.

View more recipes from the Salads section, or view all recipes.


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