January 17, 2024
Nicoise Salad
Ingredients
DRESSING:
- 2 tablespoons fresh lemon juice
- 1 tablespoon white wine vinegar
- 2 teaspoons Dijon mustard
- ⅓ cup extra virgin olive oil
- Kosher salt and freshly ground black pepper
SALAD:
- 1 head butter lettuce separated into leaves and washed
- 450g small new potatoes or small red potatoes
- 450g thin green beans
- 2 large tomatoes cut into wedges, 2 cups of halved cherry tomatoes
- 1 cup black Niçoise olives or Kalamata olives
- 4 hard-boiled eggs, peeled and halved
- 2 cans high-quality tuna drained
- Salt and freshly ground black pepper
Directions
To make the dressing:
- Whisk lemon juice, vinegar and mustard together in a small bowl; add oil in a steady stream, whisking until emulsified. Season to taste with salt and ground pepper.
To make the salad:
- Add potatoes to a medium saucepan; cover with cold water and bring to boil over medium-high heat. Reduce heat and keep at a low boil for 10 to 15 minutes (depending on the size of your potatoes) until fork tender (a fork should slide in with little effort). Drain or lift out with slotted spoon and transfer immediately to an ice water bath to cool. When cool (5-10 minutes) remove and cut into bite size pieces.
- Meanwhile, bring a large pot of water to boil. Add green beans; boil 3-4 minutes until tender crisp. When cool (about 5 minutes), drain well in a colander and pat dry if necessary.
- Line four individual plates or a large platter with butter lettuce leaves, arrange potatoes, green beans, tomatoes, olives, eggs and tuna on top of each plate, dividing the ingredients evenly. Drizzle each salad with desired amount of dressing. Season to taste with salt and freshly ground black pepper. Serve.
Nutrition Facts
1 serving: Calories:506kcal, Carbohydrates:34g, Protein:29g, Fat:30g, Saturated Fat:5g, Cholesterol:217mg, Sodium:846mg, Potassium:1258mg, Fiber:8g, Sugar:8g, Vitamin A:3330IU, Vitamin C:53mg, Calcium:136mg, Iron:5.1mg
Ingredients Salad 1 cup farro, dry ½ cup quinoa, dry 2 cups reduced-sodium vegetable broth (for cooking grains) 2 cups cooked chicken breast, diced or shredded 1 cucumber, diced 1 cup cherry tomatoes, halved 1 green bell pepper, diced ¾ cup canned corn, drained and rinsed ½ cup black olives, sliced ¼ cup red onion, finely diced 1 cup chickpeas, drained and rinsed ¼ cup fresh parsley, chopped ½ cup feta cheese, crumbled Dressing ¼ cup olive oil 3 tbsp red wine vinegar (or apple cider vinegar) 1 tsp Dijon mustard 1 tsp dried oregano 1–2 tsp honey or maple syrup (to taste) ½ tsp salt (adjust as needed) ¼ tsp black pepper Instructions Step 1 - Cook the grains Rinse farro and quinoa. Combine with vegetable broth in a pot. Bring to a boil, reduce to a simmer, cover, and cook 20–25 minutes until tender. Drain any excess liquid and let cool slightly. Step 2- Prepare the salad base In a large bowl, add cooked grains, chicken, cucumber, tomatoes, bell pepper, corn, olives, red onion, chickpeas, and parsley. Step 3 - Make the dressing Whisk olive oil, vinegar, Dijon mustard, oregano, honey/maple syrup, salt, and pepper until smooth. Step 4 - Assemble Pour dressing over the salad and toss gently to combine. Sprinkle feta on top and mix lightly. Step 5 - Chill or serve Serve immediately or refrigerate 30–60 minutes to let flavors develop. Nutrition and Cooking Times Prep time: 20 minutes | Cook time: 30 minutes | Total time: 50 minutes Nutrient Value: Calories: 520 -560kcal | Protein: 38-42g | Fat: 20-23g | Carbohydrates: 48-52g | Fibre: 11 - 14g
Cable & Core Workout
In this bulletin we discuss Cooling the Muscle. . .