Provence-style Salad Bowl

Name: Provence-style Salad Bowl
Total time: 30 min
Yield: 4
Cuisine: European, French
Ingredients: 1.667 cups small, waxy potatoes (washed); 2.25 cups Green bean (trimmed); 2 sprigs summer savory; 1 Red onion (sliced); 1.333 cups tomatoes (cut into wedge); 1 green Bell pepper (cut into strips); 0.5 Cucumber (seeded and sliced); 4 tablespoons black Olives; 12 Anchovy fillet; 7 ounces Tuna steak; 1 small Romaine lettuce (torn); Basil leaves; 2 hard-boiled eggs; 6 tablespoons olive oil; 2 tablespoons lemon juice; 1 clove garlic (minced); salt; freshly ground peppers

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Difficulty:

easy

Difficulty

Preparation:

30 min.

Preparation

Calories:

437

calories

Calories

How many calories can I eat?

Healthy, because

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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)

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 %)

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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

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Ingredients

for

servings

For the salad: 1 ⅔ cups
small, waxy potatoes (washed); 2 ¼ cups
Green bean (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 leaves; 2
hard-boiled eggs

For the dressing: 6 tablespoons
olive oil; 2 tablespoons
lemon juice; 1 clove
garlic (minced); salt; freshly ground peppers

How healthy are the main ingredients?

tomato Cucumber Olive egg olive oil garlic

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Preparation steps

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.

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.

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.

Carefully mix all the ingredients apart from the tuna. Cut the eggs into wedges and scatter over the salad with the tuna.

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.