Low Fat Nicoise Salad
Bright, fresh, and satisfying, this Low Fat Niçoise Salad is a lightened-up take on the classic French favorite. Packed with wholesome ingredients like tender new potatoes, vibrant green beans, sweet cherry tomatoes, and protein-rich tuna, this recipe is a refreshing and nutrient-dense option for healthy eating. Hard-boiled eggs and briny black olives elevate the flavors, while a simple lemon-Dijon vinaigrette ties everything together with a tangy, zesty finish. Perfect for lunch or a light dinner, this low-calorie Niçoise salad comes together in just 40 minutes and is as gorgeous to serve as it is delicious to eat. Whether you're following a low-fat diet or simply looking for a wholesome, Mediterranean-inspired dish, this recipe ticks all the boxes.
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Recipe Information
Ingredients
- 300 grams New potatoes
- 200 grams Green beans
- 200 grams Cherry tomatoes
- 100 grams Mixed salad greens
- 200 grams Canned tuna in water
- 2 pieces Large eggs
- 50 grams Black olives
- 0.5 medium Red onion
- 2 tablespoons Lemon juice
- 1 teaspoon Dijon mustard
- 1 tablespoon Olive oil
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
Instructions
1. Wash the new potatoes thoroughly and place them in a pot of cold water. Bring the water to a boil and cook the potatoes for about 15 minutes or until they are tender when pierced with a fork. Drain and let them cool before cutting them into halves.
2. In another pot of boiling water, add the green beans and blanch them for about 2-3 minutes until they are bright green and just tender. Immediately transfer them to a bowl of ice water to stop the cooking process and preserve their color. Drain and set aside.
3. Place the eggs in a small pot of water and bring to a boil. Once boiling, reduce the heat and simmer for 10 minutes. Remove from the heat, drain, and transfer them to a bowl of cold water. Once cooled, peel and cut them into quarters.
4. Rinse the salad greens and cherry tomatoes. Halve the cherry tomatoes and arrange them along with the mixed salad greens on a large platter or individual serving plates.
5. Drain the canned tuna and flake it into bite-sized pieces. Thinly slice the red onion and scatter it over the salad along with black olives, halved potatoes, blanched green beans, and quartered eggs.
6. In a small bowl, whisk together the lemon juice, Dijon mustard, olive oil, salt, and black pepper to create a light dressing.
7. Drizzle the dressing over the prepared salad, ensuring all ingredients are lightly coated.
8. Toss the salad gently to combine all ingredients and serve immediately for the freshest flavor.
Nutrition Facts
Calories |
940 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 33.5 g | 43% | |
| Saturated Fat | 7.0 g | 35% | |
| Polyunsaturated Fat | 2.0 g | ||
| Cholesterol | 435 mg | 145% | |
| Sodium | 2588 mg | 113% | |
| Total Carbohydrate | 91.1 g | 33% | |
| Dietary Fiber | 15.4 g | 55% | |
| Total Sugars | 18.5 g | ||
| Protein | 77.6 g | 155% | |
| Vitamin D | 4.1 mcg | 20% | |
| Calcium | 328 mg | 25% | |
| Iron | 13.2 mg | 73% | |
| Potassium | 3194 mg | 68% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
