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Salad Niçoise {served family style}

Ever since I was old enough to frequent French restaurants I have been smitten with the Salad Niçoise. The combination of green beans, hard boiled eggs, tuna, capers and more just hits me in the yum. This salad has it all: saltiness, brightness, sweetness and satisfying protein — plus it is packed with nutrients and is low-cal.  You cannot miss with this one!

As the end of January looms, it is time to take a look back at the month and evaluate how those resolutions are shaking out.  Are you doing your best?  Most of us start the new year with a promise to ourselves to eat a healthy diet.  Salads are generally a great addition to any nutrient-rich meal plan, just watch the toppings.  They can be misleading at times when they are topped with things like piles of bacon and bleu cheese ;).  The Salad Niçoise, though, is a healthy dish that fits perfectly into your new year-new you resolutions!

My Salad Niçoise’s key ingredient is Bumble Bee® Chunk White Albacore in water.  Traditionally the tuna would be packed in oil but water is a lighter option – don’t worry, there is enough oil in the dressing!  This flaky and moist tuna is a great way to get in convenient LEAN protein, Omega-3s and important vitamins and minerals.  Plus – delicious.

#BeeHealthy #CG Julia Child Salad Nicoise

I prefer my Salad Niçoise served family style, so everyone can grab what they want.  I happen to not like raw tomatoes (or black olives) so this method works best for my family (who loves tomatoes and black olives).  Family style serving also allows you to make a pretty display on a pretty platter, which you know I love!  Perfect family lunch or dinner (also great for entertaining).

#BeeHealthy #CG Julia Child Salad Nicoise

So let’s talk nutrition!  This Salad Niçoise contains black olives (heart healthy oils) tomatoes (vitamin C, vitamin K and biotin) green beans (antioxidants, Vitamin K, manganese, fiber, folate) Yukon Gold Potatoes (Vitamin B6, potassium, copper, vitamin C) eggs (choline, selenium, biotin, vitamin B12, vitamin B2) parsley (vitamin K, vitamin Cbutter lettuce (vitamin A, phosphorus), tuna (protein, selenium, niacin, vitamin B6, vitamin B12) and anchovy (protein, niacin, calcium, iron phosphorus).

I’m a bit of a nutrition nerd (it was my major, after all) so that list makes me really excited, especially when my 8 year old is eating it all.  This salad covers the spectrum of vitamins, minerals and other important minerals.

If you are going to make a French dish at home, it is a pretty safe assumption that Julia Child has perfected it already. This is a close rendition of her recipe, a few alterations to fit what I happened to have at home and with calories in mind.

perfect hard boiled egg by julia child #BeeHealthy

-how to hard boil an egg to perfection-

One quick tip before I get to the recipe, to hard boil the perfect egg (and I mean PERFECT easy to peel, gorgeous eggs) follow these steps:

  1. With a push pin or saftey pin, poke a hole in the large ends of eggs to release the air bubble.  This will keep your egg shell from cracking during cooking.
  2. Place eggs in a 3qt pan and cover with cold water.
  3. Bring to rolling boil, remove from heat immediately.  Cover and allow to sit for 17 minutes.
  4. Transfer eggs to a bowl with cold water and ice for 2 minutes.  This shrinks the egg from the shell.
  5. Bring the egg water back to a boil while the eggs cool. Transfer eggs back into the boiling water for 10 seconds, expanding the shell.
  6. Lightly roll eggs to crack the shell all over.  Peel under running cold water.
  7. Place peeled eggs in ice water for 20 min before serving.  Store extras in cold ice water in the refrigerator 3-4 days.

salad nicoise family style #BeeHealthy

Salad Niçoise

servings: 4

4 eggs, hard boiled and sliced
6 medium yukon gold potatoes, steamed and sliced
1 pound crisp green beans, trimmed
3 Tlb quality olive oil
1 large head butter lettuce, leaves washed and spun
12 ripe cherry tomatoes, quartered
1 2oz can or bottle anchovy fillets, drained
1 can Bumble Bee® Chunk White Albacore in water, drained
2 Tbl capers
1/2 cup French black olives
salt, freshly ground black pepper

Oil and Lemon Dressing:

1/2 lemon, zested and juiced
1/4 teaspoon salt
Freshly ground black pepper
1/2 Tbl Dijon mustard
1/2 Tbl finely minced shallots or scallions
1/2 cup quality olive oil
1/4 cup fresh parsley, finely chopped

Directions

  1. In salted boiling water, cook green beans for 3-4 minutes.  Drain and place beans in an ice bath to stop cooking and retain their bright green color.
  2. Create an Oil and Lemon Dressing: into a lidded container mix lemon zest, salt, pepper, mustard, shallots, lemon juice, parsley.  Shake to blend.  Pour in the olive oil and shake vigorously again. Taste for seasoning, adding more lemon, salt and pepper if needed.
  3. Toss potatoes in dressing, toss green beans in dressing.  Salt the tomatoes.
  4. With a fork, flake the tuna and stir in a spoonful of dressing, extra lemon juice and capers.
  5. Grab a platter and arrange starting with the lettuce leaves.  Atop the lettuces place a pile or strip of olives, then tomatoes, then green beans, then tuna with capers, then potatoes, finally eggs.
  6. Place anchovy filets atop the tuna.
  7. Use remaining dressing for individual plates.

 

What are your favorite recipes to use Bumble Bee Tuna in?

I was selected for this opportunity as a member of Clever Girls and the content and opinions expressed here are all my own.

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7 Comments

  1. January 22, 2015 at 2:10 pm — Reply

    What a lovely way to serves salad! I’ve never seen all the ingredients all lined up like that before. I love it!

  2. January 22, 2015 at 3:52 pm — Reply

    I have never had one of these salads!! I love how beautiful it is displayed and it contains some of my favourite foods! Thanks for sharing!

  3. January 22, 2015 at 4:53 pm — Reply

    I have never heard of Salad Niçoise before!! What a great way to serve it family style!! I am going to have to remember this the next time we make a salad like this, much easier then picking out what you don’t like!

  4. January 22, 2015 at 10:20 pm — Reply

    That looks just scrumptious. I have some varied palates to prefer meals for, so having it all divided like that (rather than tossed) would please everyone.

  5. January 23, 2015 at 6:45 am — Reply

    This salad looks uh-mazing! And I love your tips on how to boil and egg. I will be trying this for lunch very soon!

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