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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.
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
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1 comment:
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...
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