Salads and Vegetables: Salads: Idaho Potato Nicoise Salad
Try our Recipe Makeover for a lighter version of the traditional dish, saving big on calories, fat and sodium.
Per serving: 261 calories, 6g fat and 524mg sodium.
Saves: 273 calories, 17g fat and 654mg sodium!
Author: Recipe and photo courtesy of Idaho Potato Commission ©
Date: November 04, 2010
Serves: 6 person(s)
Preparation Time: 20 mins
Cooking Time: 10 mins
Traditional Salad Nicoise, although tasty, is rich in flavor due to the high fat and salt content. By replacing an oil-based dressing with a fat-free one, oil-packed tuna with water-packed, by decreasing the amount of olives and eggs, and by omitting the anchovies, this made-over recipe trims the calories and fat.
In addition to omitting the salty anchovies, the salt was replaced with curry powder and the flavor from the Ranch dressing, thereby lowering the sodium content.
| Recipe Makeover|
0.68 kg Idaho Potatoes, skin on, cut into 1/2-inch pieces
1/2 cup bottled, reduced-calorie ranch salad dressing
1 tsp curry powder, or to taste
2 (6 oz) cans water-packed tuna, drained
1 cup chopped green onions
1/2 cup chopped pitted olives, black or green
4 cup washed and drained mixed salad greens (4 - 6 cups)
6 plum tomatoes, quartered lengthwise
3 hard-boiled eggs, quartered lengthwise
| Traditional Recipe|
1 large head Boston lettuce
0.45 kg green beans
1 1/2 Tbsp chopped shallots
2/3 cup vinaigrette
1 pinch each of salt and freshly ground black pepper
4 tomatoes, cut into wedges
4 potatoes, peeled
2 (3 oz) cans oil-packed tuna
6 large hard-boiled eggs, peeled, halved
1 can anchovy fillets
1/3 cup black olives
3 Tbsp capers
3 Tbsp chopped fresh parsley
Over high heat, bring a large pot of water to a boil. Add cubed potatoes; return to boiling and simmer 5 minutes or until tender, but firm. Drain potatoes and set aside or refrigerate.
In a large bowl, mix together ranch dressing and curry powder to taste. Stir in tuna, green onions and olives. Gently stir in potatoes.
To serve, arrange greens on a platter (or on individual dishes), top with potato mixture, then garnish with tomatoes and eggs.
Recipe makes 6 larger or 8 smaller servings (nutritional analysis is for 6).
Up to 2 lbs of potatoes can be used and potatoes can be peeled, if preferred.
Serving suggestions are not included in the nutritional analysis.
|Calories:||261 cals||534 cals|
|Kilojoules:||1,093 kJ||2,234 kJ|
|Fat||6.0 g||23.0 g|
|Carbohydrates||30.6 g||56.0 g|
|Protein||20.7 g||25.0 g|
|Cholesterol||111.0 mg||224.0 mg|
|Sodium||524 mg||1,178 mg|
|Saturated Fat||3.7 g||7.4 g|
|Fiber||4.0 g||6.9 g|
|Calcium||65.8 mg||140.0 mg|
|Total Sugars||4.3 g||9.6 g|