Fuel A Healthy Lifestyle: Salad Nicoise

Salad NicoiseSalad Nicoise

Pasta Salad Nicoise

Serves 4     adjust servings


Ingredients

for the dressing

  • 2 teaspoons Dijon mustard
  • 2 Tablespoons white wine vinegar
  • 4 Tablespoons Canola oil
  • 1 clove minced garlic
  • 1/2 teaspoon salt
  • 1/2 teaspoon of dried thyme or 1 teaspoon fresh thyme
  • freshly ground pepper to taste

for the salad

  • 2 cups frozen green beans
  • 2 cups uncooked farfelline (mini bow tie pasta)
  • 2 ribs of celery, sliced
  • 1/2 cup red onion, thinnly sliced
  • 1 cup grape tomatoes, cut in half lengthwise
  • 1 12 oz. can water packed tuna, drained
  • 5 pimento stuffed olives, sliced
  • 2 Tablespoons fresh basil, chopped (optional)

Instructions

  1. Combine dressing ingredients in a small bowl. Set aside.
  2. 1. Steam frozen green beans according to package directions. Drain and set aside.
  3. 2. Add 2-3 quarts of water and a pinch of salt to a medium sauce pan. Bring to a boil.
  4. 3. Add pasta to boiling water, stirring gently.
  5. 4. Cover pot with lid until water begins to boil again, then remove lid. Stir pasta frequently. Cook according to package directions, mini bow tie pasta may take only 6 minutes to cook til ‘al dente’ or firm to the bite.
  6. 5. Once pasta reaches al dente, drain and run under cold water to stop from further cooking.
  7. 6. Add pasta, tuna, green beans, celery, onion, tomatoes, olives and basil to a large bowl or platter.
  8. 7. Stir dressing to combine ingredients and pour over pasta, tuna and vegetables. Toss well.
  9. 8. Garnish with fresh basil.
  10. 9. Serve immediately or refrigerate to enjoy later. (Will keep refrigerated for up to 2 days.)

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Nutrition Facts
Serving Size
Amount Per Serving As Served
Calories 443kcal Calories from fat 148
% Daily Value
Total Fat 16g 25%
Saturated Fat 1g 5%
Transfat 0g
Cholesterol 31mg 10%
Sodium 582mg 24%
Carbohydrate 49g 16%
Dietary Fiber 5g 20%
Sugars 5g
Protein 25g

Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

Calories 2000
Total Fat Less than 65g
Sat Fat Less than 25g
Cholesterol Less than 300mg
Sodium Less than 2,400mg
Total Carbohydrate 300g
Dietary Fiber 25g


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