Reduced-Calorie Salade Nicoise
This low-calorie recipe for salade nicoise (sah-LAHD nee-SWAHZ) uses water-pack tuna and a homemade low-fat dressing.
Prep Time:
40 mins
Total Time:
2 hrs 40 mins
Servings:
Makes 4 servings.
Ingredients
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1 pound small potatoes, sliced 1/4 inch thick
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1/2 pound whole green beans or 1 9-ounce package frozen cut green beans, thawed
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1/3 cup lemon juice
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2 tablespoons salad oil
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4 teaspoons brown mustard or Dijon-style mustard
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3/4 teaspoon dried dillweed
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2 tablespoons water
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1/4 teaspoon salt
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1/8 teaspoon pepper
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Lettuce leaves
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1 6-1/2-ounce can tuna (water pack), drained and broken into chunks
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2 medium tomatoes, seeded and cut into chunks
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1/2 small red onion, thinly sliced and separated into rings
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2 hard-cooked eggs, cut into wedges
Directions
1.
In a large saucepan bring 2 inches of water to boiling. Add potatoes and fresh green beans, if using. Cover and simmer 10 minutes or just until tender. If using frozen beans, add to potatoes the last 5 minutes of cooking. Remove beans with a slotted spoon. Rise beans with cold water; drain. Drain potatoes. Cover and chill beans and potatoes separately for 2 to 24 hours.
2.
Meanwhile, for dressing, in a screw-top jar combine lemon juice, oil, mustard, dillweed, water, salt, and pepper. Cover and shake well to blend. Chill for 2 to 24 hours.
3.
To serve, place lettuce leaves on a platter. Arrange potatoes, beans, tuna, tomatoes, onion, and eggs atop lettuce. Shake dressing and drizzle over salad. Makes 4 servings.
Nutrition information
Calories 285, Total Fat 11 g, Saturated Fat 2 g, Cholesterol 120 mg, Sodium 418 mg, Carbohydrate 30 g, Fiber 5 g, Protein 19 g. Daily Values: Vitamin A 21%, Vitamin C 73%, Calcium 7%, Iron 16%. Exchanges: Vegetable 1.5, Starch 1.5, Medium-Fat Meat .5, Fat 1.
Percent Daily Values are based on a 2,000 calorie diet
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