Salade Niçoise

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Salade Niçoise
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Health Score:
95 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 1 hr
Ready in
Calories:
429
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie429 cal.(20 %)
Protein23 g(23 %)
Fat24 g(21 %)
Carbohydrates28 g(19 %)
Sugar added0 g(0 %)
Roughage9.2 g(31 %)
Vitamin A0.8 mg(100 %)
Vitamin D3.1 μg(16 %)
Vitamin E7 mg(58 %)
Vitamin K99.8 μg(166 %)
Vitamin B₁0.6 mg(60 %)
Vitamin B₂0.5 mg(45 %)
Niacin13 mg(108 %)
Vitamin B₆1.2 mg(86 %)
Folate246 μg(82 %)
Pantothenic acid2.8 mg(47 %)
Biotin31.9 μg(71 %)
Vitamin B₁₂2.7 μg(90 %)
Vitamin C168 mg(177 %)
Potassium1,694 mg(42 %)
Calcium179 mg(18 %)
Magnesium124 mg(41 %)
Iron4.5 mg(30 %)
Iodine40 μg(20 %)
Zinc1.6 mg(20 %)
Saturated fatty acids4.9 g
Uric acid203 mg
Cholesterol144 mg
Complete sugar15 g

Ingredients

for
4
Ingredients
250 grams small waxy potatoes
salt
2 eggs
500 grams green Beans
1 Zucchini
5 Tbsps olive oil
1 green Bell pepper
1 Red onion
1 can Tuna (195 grams) (approximately 7 ounces)
4 Beefsteak tomato
salt
freshly ground peppers
3 Tbsps White vinegar
2 Tbsps Caper
½ bunch parsley (20 grams) (approximately 3/4 ounce)
How healthy are the main ingredients?
potatoTunaolive oilparsleysaltegg

Preparation steps

1.

Scrub potatoes thoroughly and cook in a pot of boiling salted water until knife-tender, about 25-30 minutes. Drain and rinse in cold water, then drain again. Peel. 

2.

Cook the eggs in boiling water for 10 minutes, drain, rinse until cold water until cool, peel and cut into quarters. Rinse the beans, trim and cut in half. Cook in heavily salted, boiling water for 8-10 minutes, drain, rinse under cold water until cool and drain.

3.

Rinse the zucchini, cut into thin slices and sauté in 1 tablespoon olive oil. Rinse the pepper and cut into strips. Peel, halve and thinly slice the onion.

4.

Flake the drained tuna with a fork. Rinse the tomatoes, remove the cores and cut into wedges. Whisk together the vinegar and remaining oil and season with salt and pepper.

5.

Halve or quarter the potatoes. Toss with the beans, pepper and red onion and arrange on serving plates. Arrange the eggs, zucchini, tuna, tomatoes and capers in the salad. Rinse the parsley, shake dry, pluck off the leaves, chop and sprinkle over the salad. Serve with drizzled with vinaigrette and with a fresh baguette and white wine, if desired. 

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