Salade Niçoise

Salade Niçoise is a classic French dish, reimagined as a high-protein breakfast that combines fresh vegetables, protein-rich ingredients, and a zesty dressing. This vibrant salad offers a delightful balance of flavors and textures, making it a perfect start to your day.

Ingredients

• Green beans - 100 grams
• Cherry tomatoes - 150 grams, halved
• Cucumber - 1 medium, diced
• Red bell pepper - 1/2, diced
• Hard-boiled eggs - 4 large
• Canned tuna in water - 200 grams, drained
• Olives (Niçoise or Kalamata) - 50 grams
• Fresh basil leaves - 10 grams, chopped
• Extra virgin olive oil - 3 tablespoons
• Red wine vinegar - 1 tablespoon
• Dijon mustard - 1 teaspoon
• Salt - to taste
• Black pepper - to taste

Steps

1. Bring a pot of salted water to a boil and blanch the green beans for 3-4 minutes until bright green and tender-crisp. Drain and immediately plunge them into ice water to stop cooking.
2. In a large bowl, combine the cherry tomatoes, cucumber, red bell pepper, and blanched green beans.
3. Prepare the dressing by whisking together the olive oil, red wine vinegar, Dijon mustard, salt, and black pepper in a small bowl.
4. Add the drained tuna and olives to the vegetable mixture, then gently fold in the dressing until everything is well coated.
5. Peel and quarter the hard-boiled eggs and arrange them on top of the salad.
6. Garnish with chopped basil leaves and serve immediately.

Nutrition

• Calories: 360
• Protein: 30 g
• Carbs: 15 g
• Fiber: 4 g
• Sugar: 3 g
• Sodium: 600 mg
• Cholesterol: 360 mg
• Total Fat: 20 g
• Saturated Fat: 3 g
• Unsaturated Fat: 16 g
• Water: 0.5 L

Health Benefits

• High in protein, supporting muscle repair and growth.
• Rich in vitamins and minerals from fresh vegetables and healthy fats.

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