Healthy Recipe: Nicoise Salad

Bright, fresh, and packed with nutrients, this quick and easy Tuna Niçoise
Salad puts a wholesome twist on a beloved French classic. It’s the ideal
midweek meal — light yet satisfyingly filling. Brimming with calcium and
vitamins C, D, and K, each bite supports bone health while delivering
vibrant flavor. Not a fan of kale? Feel free to swap in baby arugula or a
leafy mix without spinach. While spinach is calcium-rich, it also contains
oxalates that can hinder your body’s ability to absorb that crucial mineral.

Niçoise salad — makes 1 serving

Ingredients:
• 6 thin green beans
• 3 cups of finely shredded baby kale
• 2 oz. of tuna, water-packed canned
• ¼ cup of chickpeas (15-oz.), drained and rinsed
• 1 hard-boiled egg, chopped
• 1 Roma tomato, diced
• ¼ green, red, and yellow bell pepper diced (about 3 small peppers)
• 6 pitted kalamata olives
• 1 tablespoon of red wine vinegar
• 2 teaspoons of olive oil
• 1 teaspoon of shallot, minced
• ½ teaspoons of Dijon mustard
• 1/8 teaspoon of kosher salt

Directions:

1. Bring a small pot of water to a boil. Add the green beans and cook just
   until bright green and barely tender, about 60 seconds. Use a slotted spoon
   to transfer to a colander and rinse under cold water (or transfer to an ice
   bath).
2. In a bowl or on a plate, place the kale. Arrange the green beans, tuna,
   chickpeas, egg, tomato, bell pepper, and olives on top, keeping each item
   grouped together.
3. In a small bowl, whisk together the vinegar, oil, shallot, mustard, salt,
   and pepper.
4. Drizzle the vinaigrette over top of the salad. Alternatively, toss the kale
   with half the vinaigrette before topping with the remaining ingredients,
   then drizzle with the remaining vinaigrette.
5. Tip: If you’re feeling especially French, divide the parts of the salad
   between 2 six-inch pieces of whole-grain baguette; drizzle the vinaigrette
   over the cut sides of the bread first to soften it.

Nutritional Information:
Calories: 364
Fat: 19
Saturated fat: 4
Cholesterol: 209
Sodium: 724
Carbs: 25
Fiber: 8
Sugar: 4
Protein: 25
Calcium: 387

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