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Salad Nicoise

A main meal salad

What you need

225 g baby new potatoes, well scrubbed and halved
175 g green beans, topped and tailed
60 ml olive oil
300 ml red wine vinegar
seasoning
175 g canned tuna, drained well
2 cloves garlic, peeled and chopped
2-4 eggs, hard-boiled shelled and quartered
1/4 cucumber, sliced
1 red onion, peeled and sliced
25 g pitted black olives
4 anchovy fillets, halved lengthways
4 tomatoes, cut into wedges
150 g mixed lettuce

Method

  1. Cook the potatoes in plenty of boiling water for 10 min or until just tender. Drain well.

  2. Meanwhile, put the beans in boiling water and cook for 5 min. Drain well.

  3. Toss the potatoes and beans in the oil, vinegar and mustard.

  4. Carefully toss all the remaining prepared ingredients together. Place into a serving bowl. Chill before serving, if liked.

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  • Preparation10 minutes
    Cook10 minutes
    Total20 minutes
  • Energy335 kcal/serving
    Fat4.23 g/serving
    Carbohydrates87.71 g/serving
    Glycaemic Index29
    Glycaemic Load6.40
  • Salad Nicoise

Serving suggestion

Cook's tip

You could replace the tuna with canned salmon or mackerel fillets - or use freshly cooked fresh tuna. For an extra special touch, use quail's eggs, doubling the quantity of eggs.

Guideline Daily Amounts
Per portion Per 100g Men Women
Energy (kj) 1402 322 10475 8350
Energy (kcal) 335 77.2 2500 2000
Protein (g) 21.4 4.93
Carbohydrate (g) 26.8 6.16 345 275
Fat (g) 18.4 4.23 95 70
Fat (saturated) (g) 3.10 0.71
Fibre (g) 4.84 1.11
Sodium (mg) 294 67.7
Salt (equivalent) (g) 0.74 0.17 7 5
Per Portion Per 100g RDA
Vitamin A (µg) 210 48.3 800
Vitamin B-12 (µg) 1.81 0.42 1
Vitamin B-6 (mg) 0.54 0.12 2
Vitamin C (mg) 40.7 9.37 60
Vitamin D (µg) 20.1 4.63 266
Vitamin E (mg) 3.31 0.76 10
Zinc (mg) 1.51 0.35 15
Calcium (mg) 107 24.7 800
Folate (mcg) 76.9 17.7 200
Iron (mg) 3.84 0.88 14
Magnesium (mg) 75.7 17.4 300
Niacin (mg) 9.21 2.12 18
Pantothenic acid (mg) 1.07 0.25 6
Riboflavin (mg) 0.34 0.08 1.6
Phosphorous (mg) 252 58.0 800
Thiamin (mg) 0.20 0.05 1.4

This recipe is:

  • Demi-vegDemi-veg
  • Citrus freeCitrus free
  • Corn freeCorn-free
  • Cow-dairy freeCow-dairy free
  • Dairy freeDairy free
  • Gluten freeGluten free
  • Peanut freePeanut free
  • Shellfish freeShellfish free
  • Wheat freeWheat free

What the text colours mean:

  • Low in fat
  • High in fibre
  • Rich source
  • Known source

This recipe is estimated to provide the nutritional content shown alongside.

The following ingredients were not included in the calculations because their contribution to nutrition is negligible seasoning or unavailable

IMPORTANT: You should consult a doctor before making any significant dietary changes. The information presented here or made available through this website is intended as a guide to help you plan a healthy diet. It is not intended to replace or substitute for the services of trained health professionals.

Highlights
Diet
Demi-vegDemi-veg
Allergy and intolerance profile
Citrus freeCitrus free
Corn freeCorn-free
Cow-dairy freeCow-dairy free
Dairy freeDairy free
Gluten freeGluten free
Peanut freePeanut free
Shellfish freeShellfish free
Wheat freeWheat free
Suitable for cooking in
Occasion
Barbecue
Buffet party
Entertaining
Prepare-ahead entertaining
Convenience
Add bread for complete meal
Meal type
Lunch / snacks
Main
Salads
Main ingredient
Fish
Cuisine style
European.french
Cheffy specials
Classic recipe
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