Classic salade Niçoise from the South of France is a relatively light dish to start. With only 477 calories per serving in the original, I was challenged on this one. There was wiggle room, though: My version trims a bit here and there by calling for canned tuna packed in water, egg whites only (instead of whole eggs), a lighter vinaigrette than the traditional anchovy-based dressing, and more greens.
Recipe information
Yield
serves 4
Ingredients
Preparation
Step 1
Bring a large pot of salted water to a boil. Add the haricots verts and cook until just tender, about 4 minutes. Using a slotted spoon or a skimmer, transfer the haricots verts to a bowl of ice water to stop the cooking process and preserve the color. When they are cold, drain the haricots verts and reserve them.
Step 2
Cut the hard-boiled eggs in half; remove and discard the yolks. Slice the egg whites and set them aside.
Step 3
In a small bowl, mix the olives with the vinaigrette and parsley.
Step 4
To assemble the salads, divide the lettuce among 4 large dinner plates. Scatter the grape tomatoes and tuna over the lettuce. Divide the sliced egg whites and haricots verts among the 4 salads. Drizzle with the vinaigrette, and serve.
healthy tips
Step 5
It’s long been established that the more flavorful a food is, the less you need to eat to feel satisfied. It has more recently been established that there are “super foods” that contain very high levels of nutrients. For a low-calorie “super food” snack, try water-packed canned sardines (the best ones come from Portugal) on sliced ripe tomatoes seasoned with Tabasco.
nutrition information
Step 6
Fat: 28g (before), 5.3g (after)
Step 7
Calories: 477 (before), 193 (after)
Step 8
Protein: 29g
Step 9
Carbohydrates: 11g
Step 10
Cholesterol: 56mg
Step 11
Fiber: 4g
Step 12
Sodium: 775mg
