Quick Tuna Nicoise Salad Recipe

The tuna nicoise salad recipe is a simple classic summer salad. This nicoise salad has such a great tasting combination of salad ingredients. This is a quick and easy recipe ready in 15 min, as we are using canned tuna and only the eggs need cooking. This salad is also good for a packed lunch, so you can take it with you where ever you go, just add the dressing before eating. There are 254 calories and 6g of net carbs per serving.




Recipe Nutritional Profile: Diabetes Appropriate, Healthy Weight, High Protein, Low Calories, Low Carbs, Low GI, Gluten Free, Good Source of Vitamin A, Vitamin B-12, Vitamin B-6, Vitamin C, Niacin, Phosphorus, Riboflavin and Selenium.

Serves 2:

Preparation time: 5 min

Cooking time: 10 min

Quick Tuna Nicoise Salad Recipe
Nutrition Facts
Per 1 Serving
Amount Per Serving
Calories
254
Calories from Fat
135
% Daily Value*
Total Fat
13g
23%
Saturated Fat
3g
15%
Polyunsaturated Fat
1g
Monounsaturated Fat
8g
Cholesterol
210mg
70%
Sodium
708mg
30%
Total Carbohydrates
7g
2%
Dietary Fiber
1g
4%
Sugars
1g
Protein
29g
58%
Vitamin A    44% Vitamin B6    21%
Vitamin B12    21% Vitamin C    25%
Niacin    56% Phosphorus    24%
Riboflavin    20% Selenium    117%
Potassium    11%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. The information provided here is approximate and does not include: possible substitutions, optional ingredients and ingredients to taste. How did we calculate Recipe Guidelines?

© Lose-Weight-With-Us.com

Ingredients:

For the salad:

1x200g (7 oz.) can of tuna steak in spring water, drained;

1 small tomato, sliced;

1/2 of small red onion, sliced;

10 green or black olives, sliced;

2 hard boiled eggs, quartered;

2 handfuls of lettuce leaves;

1 tbsp. of fresh parsley, chopped;

Freshly ground black pepper.

For the dressing:

2 tsp. of olive oil;

1 tbsp. of lemon juice;

1 garlic clove, pushed through a garlic press;

1 tsp. of capers, rinsed and finely chopped;


How to Make the Tuna Nicoise Salad:

First of all, we need to cook the eggs: place the eggs in a small saucepan cover them by at least 1/2" (1cm) of cold water and bring to the boil over a high heat. You can add 1/2 tsp of salt to the water it will help to stop the egg shell from cracking and will make the eggs easier to peel.

As soon as water starts to boil reduce the heat to simmering point and let them cook for 6 min if you like the soft bit in the middle and 7 min for a fully cooked through egg.

Cool the eggs down rapidly under cold running water and let the eggs sit for 2-3 min in the water before peeling them and cutting them into 4 pieces.

For the salad dressing: in a shallow cup mix all the dressing ingredients together such as olive oil, garlic, lemon juice and capers.

Lay the lettuce leave onto a plate and add the tuna, tomato, onion, olives, and eggs. Drizzle over the dressing, then finish the salad by adding fresh parsley and ground pepper. Bon appetit!


Author: Lana Soko





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