Nicoise Salad

Nicoise Salad

This salad is very quick and easy to prepare and uses ingredients many of us have lying around in our refridgerator.

CAL P/SERVE
404
kJ P/SERVE
1690
FAT P/SERVE
22.6g
CARBS P/SERVE
9.9g
PROTEIN P/SERVE
36.3g
SUGAR P/SERVE
4.3g
SODIUM P/SERVE
357g
FAT
%
5.5%
ENERGY RDI%
19.4%

As well as being quick and tasty, this salad is packed full of healthy natural ingredients, you can swap the tuna for canned salmon if you like.

This recipe is low saturated fat, low sodium, low sugar, low carb and high protein.

Ingredients

  • 2 eggs, hard boiled
  • 10 green beans, blanched, ends removed and cut in half
  • 1/2 cucumber, sliced
  • 1 tomato, cut into wedges
  • 1 spring onion, sliced
  • 100g lettuce
  • 1 can (400g) tuna chunks in spring water
  • 1/2 cup cannellini beans
  • Cracked black pepper
  • 1 tsp. dijon mustard
  • 1 clove garlic, crushed
  • 2 tbsp. fresh herbs chopped
  • 1/2 lemon, freshly squeezed
  • 1 tbsp. olive oil

Method

  1. Boil eggs, approx 7 or 8 mins depending how you like them. Peel and set aside.
  2. Bring small pot of water to the boil, add beans and blanch for about 30 seconds, then take out and refresh with cold water.
  3. Place lettuce on plate, arrange eggs, beans, tuna, cucumber, cannellini beans, tomato and spring onion on top, garnish with cracked black pepper.
  4. In a small bowl whisk dijon mustard, garlic, herbs, lemon juice and olive oil until smooth, add herbs then drizzle over salad.
  5. Serve immediately.

Nutrition Table

Servings: 2 Serving size:404g
Average Serve Average 100g
Energy 1690 kJ 418 kJ
  404 Cal 100 Cal
Protein 36.3 g 9.0 g
Fat, total 22.6 g 5.6 g
- Saturated 4.6 g 1.1 g
Carbohydrate 9.9 g 2.4 g
- Sugars 4.3 g 1.1 g
Sodium 357 mg 88 mg

This recipe was developed by Sharrelle Haywood and the Food Photography is courtesy of Factory59. In order to have permission to use this recipe on your website or blog, you must include a website link to weightloss.com.au with the recipe to acknowledge our copyright.

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