The Food Coach

Free Healthy Recipe - Salad Nicoise

Dairy free, Low carbohydrate, Low GI, Wheat Free

Nine times out of ten, I'll end up ordering the tuna salad, or if it's a posh place the salade nicoise. It would seem the nicoise is made with real tuna; otherwise it's straight from a can. Regardless, I like them both. Tuna is a good source of iron, perfect for non meat eaters and with the egg the whole salad provides almost enough protein for the day.

Ingredients
½ tbsp tamari
1 clove garlic
4 small tuna steaks, (approx 150 grams each)
200 grams green beans
1½ cups mixed greens
1 Spanish onion finely chopped
½ cup coriander leaves, roughly chopped

Copyright John Paul Urizar
www.johnpaulurizar.com.au

Method

In a small jar combine the oil, rice vinegar, and tamari. Peel the garlic and using the flat edge of a knife, crush the clove gently to break its form without it falling apart. Drop the garlic into the jar and set aside for 20 minutes, to allow the flavours to combine.
Pour half the dressing over the tuna steak and set aside.

Boil the new potatoes for 20 minutes until tender.
Steam the green beans for approx 5 minutes before rinsing under cold water.
Boil the eggs in a small pan for 5 minutes. Rinse under cold water and when cool enough to handle peel the shell and set the peeled eggs aside.
Heat a grill pan to hot and cook the tuna for 3 - 4 minutes each side, turning once.
While the tuna is cooking, wash and dry the salad greens and coriander. Mix the Spanish onion through the remaining dressing.
Toss the dressing over the leaves, beans and potato and arrange on individual plates.
Half the eggs and place them on the side. Lay the tuna over the top and serve with olives and cracked black pepper.

Note: Brown rice vinegar is the aged and fermented product made from the sugars derived from rice. It has a mild delicate and clean flavour.
Brown rice vinegar is available from health food stores.
For stockists of tea oil, visit Phase 5

Makes 4 servings

Scale recipe to serves

Prep Time: 45 mins
Cooking Time: 40 mins
Ready in: 1 hr 25 mins


Suitable for:
Dinner, Lunch, Salad

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Nutritional Information - Per Serve
Kj 2016 kj
Calories 482 kcal
Fat 30.7 g
Saturated Fat 5.6 g
Total Carbohydrate 19.7 g
Total Protein 29.7 g
Fibre 4.4 g