Heart-Healthy Nicoise Salad

Nicoise Salad
×

Heart-Healthy Nicoise Salad

A sprinkling of curry powder adds a unique layer of flavor to this classic Niçoise-style dish.

This Heart-Check Certified recipe is brought to you by Idaho Potato Commission.

Ingredients

Servings   6   Serving Size   approx. 2 C

  • 1 1/2 - 2 pounds potatoes, peeled (if desired) and cut into 1/2-inch cubes; approx. 4-5 cup
  • 1/2 cup bottled, reduced-calorie ranch salad dressing
  • 1-2 teaspoons curry powder (to taste)
  • 2 6-ounce cans tuna (packed in water), drained
  • 1 cup green onions (chopped)
  • 1/2 cup pitted olives (black or green), chopped
  • 4 - 6 cups washed and drained mixed salad greens
  • 6 plum tomatoes, quartered lengthwise
  • 4 hard boiled egg whites, quartered lengthwise

Directions

Tip: Click on step to mark as complete.

  1. Over high heat, bring a large pot of water to boil. Add cubed potatoes; return to boiling and simmer 5 minutes or until tender, but firm. Drain potatoes and set aside or refrigerate.
  2. In a large bowl, mix together ranch dressing and curry powder to taste. Stir in tuna, green onions and olives. Gently stir in potatoes.
  3. To serve, arrange greens on a platter (or on individual dishes), top with potato mixture, then garnish with tomatoes and eggs.

Nutrition Facts

Heart-Healthy Nicoise Salad
CaloriesCalories
177 Per Serving
ProteinProtein
12g Per Serving
FiberFiber
3g Per Serving

Nutrition Facts

Calories 177
Total Fat 4.5 g
Saturated Fat 0.8 g
Trans Fat 0.0 g
Polyunsaturated Fat 2.8 g
Monounsaturated Fat 2.4 g
Cholesterol 19 mg
Sodium 425 mg
Total Carbohydrate 23 g
Dietary Fiber 3 g
Sugars 4 g
Protein 12 g

Dietary Exchanges
1 starch, 2 vegetable, 1 1/2 lean meat

This Heart-Check Certified recipe is brought to you by Idaho Potato Commission.

A sprinkling of curry powder adds a unique layer of flavor to this classic Niçoise-style dish.

This Heart-Check Certified recipe is brought to you by Idaho Potato Commission.

Nutrition Facts

Heart-Healthy Nicoise Salad
CaloriesCalories
177 Per Serving
ProteinProtein
12g Per Serving
FiberFiber
3g Per Serving
×
Calories 177
Total Fat 4.5 g
Saturated Fat 0.8 g
Trans Fat 0.0 g
Polyunsaturated Fat 2.8 g
Monounsaturated Fat 2.4 g
Cholesterol 19 mg
Sodium 425 mg
Total Carbohydrate 23 g
Dietary Fiber 3 g
Sugars 4 g
Protein 12 g

Dietary Exchanges
1 starch, 2 vegetable, 1 1/2 lean meat

Ingredients

Servings   6   Serving Size   approx. 2 C

  • 1 1/2 - 2 pounds potatoes, peeled (if desired) and cut into 1/2-inch cubes; approx. 4-5 cup
  • 1/2 cup bottled, reduced-calorie ranch salad dressing
  • 1-2 teaspoons curry powder (to taste)
  • 2 6-ounce cans tuna (packed in water), drained
  • 1 cup green onions (chopped)
  • 1/2 cup pitted olives (black or green), chopped
  • 4 - 6 cups washed and drained mixed salad greens
  • 6 plum tomatoes, quartered lengthwise
  • 4 hard boiled egg whites, quartered lengthwise

Directions

Tip: Click on step to mark as complete.

  1. Over high heat, bring a large pot of water to boil. Add cubed potatoes; return to boiling and simmer 5 minutes or until tender, but firm. Drain potatoes and set aside or refrigerate.
  2. In a large bowl, mix together ranch dressing and curry powder to taste. Stir in tuna, green onions and olives. Gently stir in potatoes.
  3. To serve, arrange greens on a platter (or on individual dishes), top with potato mixture, then garnish with tomatoes and eggs.
This Heart-Check Certified recipe is brought to you by Idaho Potato Commission.

American Heart Association recipes are developed or reviewed by nutrition experts and meet specific, science-based dietary guidelines and recipe criteria for a healthy dietary pattern.

Some recipes may be suitable for people who are managing diabetes, high blood pressure, heart disease and/or other conditions or seeking low-sodium, low-fat, low-sugar, low-cholesterol or low-calories recipes. However, this site and its services do not constitute medical advice, diagnosis or treatment. Always talk to your health care provider for diagnosis and treatment, including your specific dietary needs. If you have or suspect that you have a medical problem or condition, please contact a qualified health care provider.

Copyright is owned or held by the American Association, Inc. (AHA), except for recipes certified by the Heart-Check recipe certification program or otherwise indicated. All rights are reserved. Permission is granted, at no cost and without need for further request, to link to or share AHA-own recipes provided that no text, ingredients or directions are altered; no substitutions are made; and proper attribution is made to the American Heart Association. See full terms of use.