Skinny Salad Niçoise Recipe

2014-07-21
  • Servings : 2
  • Prep Time : 5m
  • Cook Time : 10m
  • Ready In : 15m

If you live in the UK then you will know that the weather has been SO HOT.. If you live else where in the world then ‘hot weather’ in the summer may be normal for you.. but it is such a novelty for us!!

Hot weather (for me anyway!) means salad time, and over the next few weeks I’ll be blogging my favourite. I’ve already shared with you my Salmon & Quinoa Salad Recipe as well as other Salad Recipes, but today I wanted to show how to create a delicious and healthy salad with tuna and sweet potato (salad nicoise with a twist!).

I always order a Tuna Nicoise if I’m eating at a restaurant and fancy a salad but have never actually tried creating my own at home (until now!). I’ve made the traditional Salad Nicoise slightly healthier by swapping regular potatoes for sweet potato which count as 1 of your ‘5 a day’ and release their energy slowly and have included a delicious, heart healthy dressing too.

The protein in this recipe (tuna, egg & anchovies) will help to keep you feeling fuller for longer which means that this recipe is perfect for either lunch or dinner!

Do let me know if you make it!

 

Ingredients

  • 185g tin tuna (in spring water)
  • 3 eggs
  • 50g tin anchovy fillets
  • 100g black olives
  • 80g green beans
  • 3 little gem or 2 hearts romaine lettuce
  • 2 salad tomatoes or 1 red pepper
  • 1 sweet potato
  • 3 tbsp olive oil
  • 1 tbsp red wine vinegar
  • 1/2 tsp Dijon mustard
  • salt & pepper to taste
  • spring onion - optional

Nutritional stats include the dressing! Use balsamic vinegar for a lighter alternative 🙂

Skinny Tuna Salad Nicoise

 

Method

Step 1

Hard boil the eggs by cooking them in a pan of simmering water for 10 minutes and lightly cook the green beans in another pan of simmering water for 3 minutes.

Step 2

Chop the ends off the sweet potato, peel off the skin (optional) and slice into 0.5-1cm slices before chopping each slice into quarters. Place the sweet potato pieces on a plate along with 1 tbsp of water and microwave for 6 minutes.

Step 3

Divide the lettuce between two plates before placing 1/2 a tin of tuna into the middle of each plate, topped with 1/2 of the anchovies on each plate. Slice the tomatoes or pepper and add to the plate along with the cooked green beans and olives. Add the spring onions (if using) to the middle.

Step 4

Run the eggs under a cold tap to cool, crack and peel off the shell. Slice the eggs into quarters and place on the salads. Add the chopped sweet potato onto the salad.

Step 5

Mix together the oil, red wine vinegar, mustard and salt/pepper in a glass jar (screw the top on tight before shaking!) and spoon 2 tbsp of the dressing onto each salad before serving!

 Salad Nicoise

This salad recipe serves 2 so if you’re cooking for 1 then why not save the left-overs for lunch the next day.. simply wrap the plate with cling film or transfer to a plastic Tupperware box and store in the fridge!

 

UPDATE: Thank you to everyone who sends me pictures of my recipes on Twitter & Facebook – here are a selection!!

Tuna Salad

 

 

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Nutritional Info

This information is per serving.

  • Calories

    546 Kcal
  • Carbs

    20g
  • Protein

    31g
  • Fibre

    7g

Recipe Comments

Comments (4)

  1. posted by Mint Clare Dew @ Fit Fed and Happy on July 21, 2014

    Does that mean you typically have cold weather in the UK? YOU GUYS ARE SO BLESSED!

      Reply
    • posted by Nics Nutrition on July 21, 2014

      Haha yes but the rain is NOT a blessing!! lol x

        Reply
  2. posted by Arti on July 29, 2014

    I love this salad as it’s a taste of summer & healthy….what a bonus

      Reply

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