Healthy Recipes - Smoked Salmon Salad Nicoise

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Smoked Salmon Salad Nicoise

Weinstein, Bruce & Mark Scarbrough

This twist on a classic salade Niçoise uses smoked salmon in place of tuna and adds extra vegetables in place of hard-boiled eggs and olives. Lovely served as an untraditional brunch, special weekend lunch or light supper. Rather than using belly or nova lox, look for Scottish smoked salmon—it’s particularly lean and more flavorful.

Servings: 2 servings
Total Time: 30 minutes
Ease of Preparation: Easy
Health: Low Calorie, High Fiber, Low Sat Fat, Low Cholesterol, High Potassium, High Calcium, Heart Healthy, Healthy Weight

Ingredients:

Smoked Salmon Salad Nicoise
8 ounces small red potatoes , scrubbed and halved
6 ounces green beans , preferably thin haricots verts, trimmed and halved
2 tablespoons reduced-fat mayonnaise
1 tablespoon white-wine vinegar
1 teaspoon lemon juice
1 teaspoon Worcestershire sauce
1 teaspoon Dijon mustard
1/2 teaspoon dried dill
1/4 teaspoon freshly ground pepper
6 cups mixed salad greens
1/2 small cucumber , halved, seeded and thinly sliced
12 small cherry or grape tomatoes , halved
4 ounces smoked salmon , cut into 2-inch pieces

Steps:

1: Place a large bowl of ice water next to the stove. Bring 1 inch of water to a boil in a large saucepan. Place potatoes in a steamer basket over the boiling water, cover and steam until tender when pierced with a fork, 10 to 15 minutes. Transfer the potatoes with a slotted spoon to the ice water. Add green beans to the steamer, cover and steam until tender-crisp, 4 to 5 minutes. Transfer the green beans with a slotted spoon to the ice water. Transfer the potatoes and beans to a towel-lined baking sheet to drain.

2: Meanwhile, whisk mayonnaise, vinegar, lemon juice, Worcestershire sauce, mustard, dill and pepper in a large bowl. Add the potatoes and green beans, salad greens, cucumber and tomatoes; toss gently to coat.

3: Divide the salad and smoked salmon between 2 plates.

Nutrition: (Per serving)

Calories - 291
Carbohydrates - 40
Fat - 7
Saturated Fat - 1
Monounsaturated Fat - 2
Protein - 19
Cholesterol - 17
Dietary Fiber - 9
Potassium - 1092
Sodium - 651
Nutrition Bonus - Vitamin A & Vitamin C (120 daily value), Potassium (31 dv), Iron (25 dv), Calcium (15 dv), high omega-3s.

The potatoes and beans (Step 1) will keep, covered, in the refrigerator, for up to 2 days.

Related Links:

• More Healthy Salad Recipes and Cooking Tips
• Roasted Asparagus Salad with Citrus Dressing

EatingWell

This news arrived on: 05/06/2008

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