Healthy salad Niçoise

Healthy salad Niçoise

Healthy salad Niçoise

French bistro classic, the tuna Niçoise, becomes healthier with extra lettuce and veg and low fat dressing
Ingredients
200g new potato , thickly sliced
2 medium eggs
100g green bean , trimmed
1 romaine lettuce heart, leaves separated and washed
8 cherry tomatoes , halved
6 anchovies in olive oil, drained well
197g can tuna steak in spring water, drained
2 tbsp reduced-fat mayonnaise
Method
STEP 1
Bring a large pan of water to the boil. Add the potatoes and the eggs, and cook for 7 mins. Scoop the eggs out of the pan, tip in the green beans and cook for a further 4 mins. Drain the potatoes, beans and eggs in a colander under cold running water until cool. Leave to dry.

STEP 2
Peel the eggs and cut into quarters. Arrange the lettuce leaves in 2 shallow bowls. Scatter over the beans, potatoes, tomatoes and egg quarters. Pat the anchovies with kitchen paper to absorb the excess oil and place on top.

STEP 3
Flake the tuna into chunks and scatter over the salad. Mix the mayonnaise and 1 tbsp cold water in a bowl until smooth. Drizzle over the salad and serve.

Egg white is composed of about 85-90% water, 10-12% protein and less than 1% carbohydrates, fats and minerals. The fats present in the protein are polyunsaturated and therefore not harmful. There is no cholesterol in protein.
Half of the composition of the yolk is water. One third of it belongs to the fat, and the proteins in it are 15-16%. Yolk also contains vitamins A, D and E. Unlike egg whites, egg yolk contains cholesterol. About 2% of bile is cholesterol, but it is not as dangerous as once thought. Recent research shows that consuming one egg a day from a healthy adult does not increase the risk of heart disease.