Merciful God, You are great in compassion and Your tenderness for us is without measure. We ask You to give us today our daily bread, and also provide for the needs of all of Your hungry children around the world. Through Christ Your Son and Our Lord. Amen.

Monday, March 15, 2010

Chopped Nicoise Salad


Part of learning to eat low fat is finding new recipes, and part is trying to remake those family favorite dishes with low fat ingredients. Sometimes it's a combination of both. One of the cookbooks I've been referring to a lot -- All Heart Family Cookbook -- has a new take on a family favorite that I really enjoyed when I prepared it recently. My old version was pretty healthy -- salmon, green beans, potatoes, spinach, omega 3 eggs, beets, but it was topped with a high-fat salad dressing. My new version is topped with a healthy dressing, and though I altered the recipe a little bit (I just don't think it's Nicoise, prounced "nee-swazh" btw,without the eggs) I think I kept it pretty heart-healthy. The red onion not only added the heart-healthy antioxidant quercetin, it added a flavor punch as well. I forgot to buy beets, so they were not included, but I won't forget next time.

Chopped Nicoise Salad

1 pound small red potatoes, halved
1/2 pound green beans, cut in 2-inch pieces
7 oz. baby spinach or mesclun
12 oz. canned tuna or salmon*, packed in water, drained and chilled
1 small red onion, sliced in rings
1 can red beets, drained and chilled ( pickled or not - your choice)
3 omega 3 eggs, hard boiled and quartered, chilled
1/2 c. herb-Dijon vinaigrette (below)

Place potatoes in a large saucepan covered with water. Bring to boil over medium-high heat. Reduce heat to low, cover and simmer for 15 minutes, or until almost tender. Add the green beans and cook 4 minutes longer, or until potatoes are tender and beans are crisp-tender. Drain and place in a medium bowl. Toss with 1/4 c. vinaigrette. Chill until read to serve.

When ready to serve, wash spinach or mesclun and arrange in a large salad bowl or platter. Top with green beans, potatoes, beets, red onion, salmon (or tuna) and eggs. Drizzle with remaining vinaigrette.

* If using salmon, make sure you buy Alaskan canned salmon which is wild salmon -- the healthiest kind.

Herb-Dijon Vinaigrette*

1/2 t. grated lemon peel
1/3 c. fresh lemon juice
1/3 c. water
2 T. extra-virgin olive oil
2 T. honey or sugar (I used a little more than 2)
1 T. white wine vinegar (I used white balsamic)
1 T. Dijon mustard
1 shallot, minced
1 t. fresh chopped herb -- choose one: dill, thyme, basil or parsley (I used parsley because I had it on-hand)
1/4 t. salt

Place ingredients in a jar or containers with a tight-fitting lid. Shake for a minute or two until completely combined. Chill until ready to use.
Taste and adjust sweetness and salt if necessary.

* This recipe makes 1 cup. You can either save 1/2 cup for another use, or halve the recipe for the Nicoise salad.

Adapted from: All Heart Family Cookbook


1 comment:

Abby said...

I've tried to explain to my husband that yes, eating salads is good for you but NOT if you cancel the goodness with fat-full dressings! Maybe he'll like this...