Provence-style Salad Bowl
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(0 votes)
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
437
calories
Calories
Healthy, because
Even smarter
Nutritional values
The eggs and tuna in this recipe provide plenty of valuable protein, while the greens provide tons of heart-healthy minerals and fiber which aids digestion.
Pair this meal with a whole wheat baguette to add another dose of fiber.
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 437 kcal | (21 %) | ||
| Protein | 27.74 g | (28 %) | ||
| Fat | 26.06 g | (22 %) | ||
| Carbohydrates | 28.07 g | (19 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.31 g | (28 %) |
more nutritional values
| Vitamin A | 1,547.25 mg | (193,406 %) | ||
| Vitamin D | 1.99 μg | (10 %) | ||
| Vitamin E | 3.69 mg | (31 %) | ||
| Vitamin B₁ | 0.35 mg | (35 %) | ||
| Vitamin B₂ | 0.47 mg | (43 %) | ||
| Niacin | 20.03 mg | (167 %) | ||
| Vitamin B₆ | 0.99 mg | (71 %) | ||
| Folate | 281.32 μg | (94 %) | ||
| Pantothenic acid | 0.85 mg | (14 %) | ||
| Biotin | 6.48 μg | (14 %) | ||
| Vitamin B₁₂ | 1.92 μg | (64 %) | ||
| Vitamin C | 60.32 mg | (63 %) | ||
| Potassium | 1,411.29 mg | (35 %) | ||
| Calcium | 157.12 mg | (16 %) | ||
| Magnesium | 93.82 mg | (31 %) | ||
| Iron | 4.62 mg | (31 %) | ||
| Iodine | 36.01 μg | (18 %) | ||
| Zinc | 1.5 mg | (19 %) | ||
| Saturated fatty acids | 3.95 g | |||
| Cholesterol | 123.57 mg |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- For the salad
- 1 ⅔ cups small, waxy potatoes (washed)
- 2 ¼ cups Green beans (trimmed)
- 2 sprigs summer savory
- 1 Red onion (sliced)
- 1.333 cups tomatoes (cut into wedge)
- 1 green Bell pepper (cut into strips)
- ½ Cucumber (seeded and sliced)
- 4 tablespoons black Olives
- 12 Anchovy fillet
- 7 ounces Tuna steak
- 1 small Romaine lettuce (torn)
- Basil
- 2 hard-boiled eggs
- For the dressing
- 6 tablespoons olive oil
- 2 tablespoons lemon juice
- 1 clove garlic (minced)
- salt
- freshly ground peppers
Preparation steps
1.
Boil the potatoes (in their skins) in salted water for 20-25 minutes until tender. Drain well, refresh in iced water, and peel and cut into wedges.
2.
Cook the beans in boiling, salted water with the savory for 6-8 minutes, until cooked but still retaining a little bite. Take out, refresh in cold water and drain.
3.
Drain the olives and anchovies. Wash the tuna, pat dry and cut into strips. Fry briefly in 2 tbsp olive oil. Season with salt and pepper.
4.
Carefully mix all the ingredients apart from the tuna. Cut the eggs into wedges and scatter over the salad with the tuna.
5.
Whisk together all the ingredients for the dressing in a small bowl, seasoning to taste with salt and pepper. Drizzle over the salade niçoise and serve.
