m·o·m / NutriMirror Staffmember since July 2008
April 2, 2009, 11:32 pm
Have you ever had a Salad Nicoise? If not, get ready for a new favorite.
This is our version of the classic French meal, which is rich in fiber, protein, iron, plus vitamins A and C; this salad can certainly help out your day.
A few things to note: the hard boiled egg is certainly optional –if your body can’t afford the cholesterol, leave it out (the egg is included in the nutrition label). The balsamic vinaigrette is made with extra virgin olive oil, which some of you may have recently learned from Mr Ray’s post is considered a good fat because it contains monounsaturated fats.
- Greens, 2 cups (30 grams)–use your favorite (just not iceberg please) enough to cover the plate. We use mixed greens.
- Potato, 1 (62 grams) –fingerling or new; cooked and cut in half (we don’t peel them)
- Green beans, 2 ounces (52 grams) –cooked
- Hard boiled egg, 1 (56 grams) – *see below to learn how to cook a perfect hard boiled egg
- Tuna (solid white albacore), 1/4 can, drained (56 grams)
- Cherry tomatoes, 2 (32 grams)
- Balsamic Viniagrette, 1 TB (11mL)
- Optional: Calamata olives –these are not included in the nutrition label.
One of the things I like about this salad is how it’s plated. This isn’t a throw-it-in-a-bowl and toss it kind of salad; every ingredient is thoughtfully placed. As you sit down to eat, you take in the beauty of the red ripe tomatoes, crisp green beans and colorful lettuces. Each bite confirming what your body is telling you –this is good food. You’re feeding your body nutrients, enjoying it and reaping the benefits.
Woa, did I just fall in “salad love”?
Cook potatoes, green beans and egg* at least 30 minutes before you plan on eating so they can cool down.
*How to cook perfect soft or hard boiled eggs: These directions were taken from marthastewart.com: Place eggs in a saucepan large enough to accommodate them in a single layer. Fill the pan with cold water, covering eggs by an inch. Set over medium-high heat, and bring to a boil. Turn off heat, cover, and let stand 90 seconds to 2 minutes for soft-boiled eggs, 1 minute 45 seconds to 2 minutes 15 seconds for medium-boiled, and 11 to 12 minutes for hard-boiled. Once the egg is cooked, transfer it to a bowl of ice water (this will prevent discoloration and facilitate peeling); let stand 2 minutes.
Make balsamic vinaigrette.
Dress the greens and place on plate. Baste tomatoes and green beans with a little vinaigrette and place. Add potatoes (sliced in half), tuna (in large chunks) and hard boiled egg. All of these ingredients typically get placed in groups around the plate. Once everything is in place drizzle with more vinaigrette.
Nutrition Facts for Salad Nicoise
Serving Size 1 serving (9.42 oz.)
27%Total Fat 17.9 g
17%Saturated Fat 3.4 g
—Trans Fat 0 g
88%Cholesterol 263 mg
28%Sodium 672 mg
7%Total Carbohydrate 22 g
15%Dietary Fiber 4 g
—Sugars 5 g
—Protein 25 g
46%Vitamin A 688 µg
38%Vitamin C 23 mg
8%Calcium 77 mg
13%Iron 2 mg
*Daily value percentages are based on a typical 2000-calorie diet. Numbers for individual users may differ due to varying recommendations based upon specific nutritional needs. Note that NutriMirror bases nutrition facts for recipes on total values for all ingredients within a recipe. Actual nutritional values for recipes may be different than shown due to changes brought about by the processes of preparation and cooking.
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