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Salade Nicoise

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Serves 1

Traditional French salad with a twist – soft lettuce leaves, soft boiled egg, tuna, tomatoes and green beans tossed in vinaigrette. But with a healthy twist.

Per serve: 1313.3kj (312.7cals); 16.5g total fat (3g saturated fat)


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You’ll need

1 cup lettuce
1 egg, soft boiled
95gm can tuna in lite oil, drained*
6 cherry tomatoes, halved
5 green beans, blanched
1/2 tsp capers, chopped

Vinaigrette
1 1/2 tsp extra virgin olive oil
1 1/2 tsp white vinegar
1/2 tsp French mustard

*Sirena has a good one

Let’s go

To soft boil an egg:
For a cold egg (that’s been in the fridge), place egg in small saucepan and just cover with cold water. Turn on heat and bring to boiling point. Reduce heat so water is gently simmering and cook for 3½ minutes. Remove egg and place in cold water to cool.
For an egg at room temperature, pierce the bottom of the shell with a pin, bring a small saucepan of water to the boil, gently place egg in water and simmer for 4 minutes. Remove egg and place in cold water to cool.

To blanch the beans: bring small saucepan of water to the boil, add beans and cook for 30 seconds to a minute. Drain and plunge into icy water to stop the cooking process. Drain and pat dry.

Put all vinaigrette ingredients into a jar and give a good shake.

Toss all salad ingredients together with vinaigrette.

Why it’s good for you
Salade Nicoise can be a sneaky fat gatherer with lots of oil in the dressing plus anchovies and olives and whilst they are good sources of fat, there’s a lot in the traditional option. The Moodie Salade Nicoise cuts down on the fat content keeping all the flavour. This is one of my favourite salads – my go to when I don’t know what to have for lunch.
Per serve: 1313.3kj (312.7cals); 16.5g total fat (3g saturated fat); 3g fibre

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