It’s the perfect time to make a meal out of salad
On the verge of summer, with an abundance of locally grown leafy greens already at our disposal, it’s easy to go green on our plates.
Making salad the base of a meal ensures maximum vegetable coverage on your plate. To ensure it’s a well-balanced meal, add quality protein like lentils, chickpeas or other legumes, tofu, fish, shellfish, chicken or turkey.
Featuring baby potatoes and West Coast tuna, the Nicoise salad featured here makes a great summer meal.
Salad nicoise SERVES 6
6 fresh or from frozen tuna steaks, about 180 g each ½ cup plus 2 Tbsp olive oil salt and freshly ground pepper, to taste 2 Tbsp red wine vinegar 2 tsp Dijon mustard 1 large shallot, minced 2 Tbsp coarsely chopped capers 1 lb fresh green beans, cooked and cooled 1¼ lb baby potatoes, cooked and cooled 1 head butter lettuce 2 cups red and yellow grape tomatoes, or tomato wedges 3 boiled eggs, sliced 30 Nicoise or assorted olives
Brush tuna steaks with 2 Tbsp oil, sprinkle with salt and pepper and grill to desired doneness. Set aside to cool. Prepare dressing: Whisk or shake together ½ cup olive oil, vinegar, mustard, shallots, capers, salt and pepper. On one large platter or individual plates, place 3 leaves lettuce and 1 tuna steak. In bowl, toss green beans with 1⁄3 of the dressing. Place beans alongside tuna. Do the same with the potatoes. Divide tomatoes, eggs and olives among the plates and drizzle with remaining dressing.
PER SERVING: 487 CALORIES | 31 G CARBOHYDRATE | 6 G FIBRE | 382 MG SODIUM | 21 G FAT | 44 G PROTEIN
Classic Greek Salad SERVES 6
Any leftover dressing makes a wonderful marinade. ½ cup olive oil 1⁄3 cup red wine vinegar Juice of 1 lemon 4 cloves garlic 1 Tbsp oregano 1 tsp salt ½ tsp pepper 2-4 tsp sugar, to taste 1½ cups chopped cucumber 1½ cups chopped bell pepper, any colour 3 medium tomatoes, chopped ¼ cup purple onion, thinly sliced ½ cup olives fresh basil, optional garnish
Prepare dressing: In food processor or blender, combine oil, vinegar, lemon juice, garlic, oregano, salt, pepper and sugar, to taste. In large bowl, combine cucumber, peppers, tomatoes, onion and olives. Add dressing and toss well to combine. Serve garnished with chopped fresh basil.
PER SERVING: 232 CALORIES | 11 G CARBOHYDRATE | 2 G FIBRE | 18 G FAT | 394 MG SODIUM | 1.5 G PROTEIN