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XO Friday Foodie: Nicoise Salad

Category : Healthy Eating

This week I decided I was hungry for something really fresh tasting but also very satisfying.  A salad

Simple Nicoise Salad

with protein and fresh tasting vegetables would fit the bill and a Nicoise salad would taste just right.  A Nicoise (pronounced Nishwa) salad has these key ingredients: sliced hard-boiled egg, green beans, tomatoes and tuna on top and served with a vinagrette.  Optional ingredients are quartered potatoes, greek olives and anchovies ( I did see red bell pepper in one version).  It may be sacrilege, but I substituted a package of salmon for the tuna.   It was awesome!

My first introduction to a Nicoise salad was right across the hallway from our studio at Montagues and was made for me by Paul, the very same chef that is now working in the very same kitchen.  (BTW: Paul seems an even better chef now that he is the co-owner of The Black Boot.)   That salad must have made an impression because I still remember it today!  I have also had a very good

Can of Flat Anchovy Fillets packed in Olive Oil


Nicoise salad at Alpha Delights as well.  Both delicious.

Nicoise Salad for two:

1 package 6oz Chicken of the Sea Salmon (or canned/pouched tuna).
2 hard-boiled eggs, sliced
8-12 grape tomatoes, halved
1/2lb steamed green beans (fresh, full length are best)
4 small red potatoes steamed or microwaved, cooled and cut into 8 pieces
8-12 salty greek olives cut length-wise
Salad mix (your preference)
optional anchovies, flat packed in oil to your liking
optional minced shallot or onion
Anchovies are really, really salty.

You might be surprised how salty anchovies are!

Assembly:  Cover two large plates with a layer of salad mix.  Decorate each with 1/2 of the ingredients and then top with 1/2 the Salmon or Tuna.   Drizzle with your favorite vinaigrette (I just learned how to spell that word!  Who knew it could possibly have an “ai” in it?)
Nutrition (not including dressing): 424 calories,  11.5g fat, 47g carbs, 33 g protein, 9g fiber, and 750mg sodium.  Summary: Excellent calorie ratios, especially high in protein and fiber, but a bit high in sodium.  Try omitting or reducing olives or anchovies if salt is a concern.
FYI:  Here’s my favorite vinaigrette recipe based on one shared by client’s Rachel and Ken J:
Blend the following:
2 coarsely chopped shallots
1/4 cup canola oil
1/4 cup olive oil
1 tablespoon sugar
1 rounded tablespoon Dijon Mustard (The emulsifier to disperse the oil and vinegar)
1/4 cup red wine vinegar
1 tablespoon Balsamic vinegar
salt & pepper to taste
optional: 1/2 cup loosely packed parsley (I’m not fond of parsley and it’s fine without)