Nouvelle Salad Nicoise

Nouvelle Salad Nicoise

By Brian Higginson, RD, CD
Clinical Nutrition Specialist

À votre santé! It means “to your health”, and that’s what this French-inspired salad is all about. We’ve improved it by using a lighter dressing and substituting sweet potatoes, an excellent source of phytochemicals and beta carotene. Try salmon or sardines for extra Omega-3 fatty acids. Serves 4.

Salad dressing

Ingredients

  • ½ teaspoon Dijon or favorite mustard
  • 1 tablespoon nonfat yogurt
  • 1 clove garlic, minced
  • 1 tablespoon red wine vinegar
  • 2 tablespoons buttermilk
  • 1 squeeze fresh lemon juice
  • ⅛ teaspoon Worcestershire sauce

Directions

  1. Mix all ingredients in small jar.

Salad

Ingredients

  • 1 sweet potato (½ pound) cooked but still firm, skinned and cubed into bite size pieces
  • 2 hard boiled eggs
  • 1½ cups green beans
  • ½ red onion, thinly sliced
  • 1 red or yellow sweet pepper, halved, seeded and thinly sliced
  • 1 cucumber, peeled, halved lengthwise, seeded and sliced into bite size pieces
  • 6 ounce can tuna in water
  • 2 tomatoes, halved, and each half cut into at least 3 wedges each
  • 3 artichoke hearts, quartered (canned, packed in water)
  • Salad greens, assorted and washed
  • Black olives, pitted and seeded

Directions

  1. Peel eggs, remove yolks from eggs, and slice whites
  2. In olive oil spray, sauté green beans, red onions, and peppers. Refrigerate for 15 minutes

Options for assembly

  • Place greens on each plate, and arrange ingredients in pinwheel fashion around the plate. Sprinkle olives randomly and offer dressing on the side.
  • Offer a salad bar with people assembling their own plates.

Per serving with dressing: 265 calories, 22 gm protein, 33 gm carbohydrate, 7 gm fat, 2 gm sat, 3 gm mono, 121 mg cholesterol, 9gm fiber, 225 mg sodium

THE SEASONED COOK Feel free to substitute sardines or canned salmon for tuna. Or, instead of tuna, grill a piece of fresh fish or chicken and serve on the side.

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