Heart-Healthy Nicoise Salad

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Nicoise Salad
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Heart-Healthy Nicoise Salad

A sprinkling of curry powder adds a unique layer of flavor to this classic Niçoise-style dish.

This Heart-Check Certified recipe is brought to you by Idaho Potato Commission.

Ingredients

Servings  6   Serving Size   approx. 2 C

  • 1 1/2 - 2 pounds potatoes, peeled (if desired) and cut into 1/2-inch cubes; approx. 4-5 cup
  • 1/2 cup bottled, reduced-calorie ranch salad dressing
  • 1-2 teaspoons curry powder (to taste)
  • 2 6-ounce cans tuna (packed in water), drained
  • 1 cup green onions (chopped)
  • 1/2 cup pitted olives (black or green), chopped
  • 4 - 6 cups washed and drained mixed salad greens
  • 6 plum tomatoes, quartered lengthwise
  • 4 hard boiled egg whites, quartered lengthwise

Directions

Tip: Click on step to mark as complete.

  1. Over high heat, bring a large pot of water to boil. Add cubed potatoes; return to boiling and simmer 5 minutes or until tender, but firm. Drain potatoes and set aside or refrigerate.
  2. In a large bowl, mix together ranch dressing and curry powder to taste. Stir in tuna, green onions and olives. Gently stir in potatoes.
  3. To serve, arrange greens on a platter (or on individual dishes), top with potato mixture, then garnish with tomatoes and eggs.

Nutrition Facts

Heart-Healthy Nicoise Salad

CaloriesCalories

177 Per Serving

ProteinProtein

12g Per Serving

FiberFiber

3g Per Serving

Nutrition Facts

Calories 177
Total Fat 4.5 g
Saturated Fat 0.8 g
Trans Fat 0.0 g
Polyunsaturated Fat 2.8 g
Monounsaturated Fat 2.4 g
Cholesterol 19 mg
Sodium 425 mg
Total Carbohydrate 23 g
Dietary Fiber 3 g
Sugars 4 g
Protein 12 g

Dietary Exchanges
1 starch, 2 vegetable, 1 1/2 lean meat

This Heart-Check Certified recipe is brought to you by Idaho Potato Commission.

A sprinkling of curry powder adds a unique layer of flavor to this classic Niçoise-style dish.

This Heart-Check Certified recipe is brought to you by Idaho Potato Commission.

Nutrition Facts

Heart-Healthy Nicoise Salad

CaloriesCalories

177 Per Serving

ProteinProtein

12g Per Serving

FiberFiber

3g Per Serving
×
Calories 177
Total Fat 4.5 g
Saturated Fat 0.8 g
Trans Fat 0.0 g
Polyunsaturated Fat 2.8 g
Monounsaturated Fat 2.4 g
Cholesterol 19 mg
Sodium 425 mg
Total Carbohydrate 23 g
Dietary Fiber 3 g
Sugars 4 g
Protein 12 g

Dietary Exchanges
1 starch, 2 vegetable, 1 1/2 lean meat

Ingredients

Servings  6   Serving Size   approx. 2 C

  • 1 1/2 - 2 pounds potatoes, peeled (if desired) and cut into 1/2-inch cubes; approx. 4-5 cup
  • 1/2 cup bottled, reduced-calorie ranch salad dressing
  • 1-2 teaspoons curry powder (to taste)
  • 2 6-ounce cans tuna (packed in water), drained
  • 1 cup green onions (chopped)
  • 1/2 cup pitted olives (black or green), chopped
  • 4 - 6 cups washed and drained mixed salad greens
  • 6 plum tomatoes, quartered lengthwise
  • 4 hard boiled egg whites, quartered lengthwise

Directions

Tip: Click on step to mark as complete.

  1. Over high heat, bring a large pot of water to boil. Add cubed potatoes; return to boiling and simmer 5 minutes or until tender, but firm. Drain potatoes and set aside or refrigerate.
  2. In a large bowl, mix together ranch dressing and curry powder to taste. Stir in tuna, green onions and olives. Gently stir in potatoes.
  3. To serve, arrange greens on a platter (or on individual dishes), top with potato mixture, then garnish with tomatoes and eggs.

This Heart-Check Certified recipe is brought to you by Idaho Potato Commission.


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