Nutrition Budgeteer: Nicoise-Like Potato Salad is Sure to Please

Nicoise-Like Potato Salad

I love potatoes! They are so versatile. And contrary to what some may believe, they are healthy for you if you eat them in ways other than as deep fat fried french fries.

I was just in Paris, France the end of May with my younger brother and my sister-in-law. My brother was completing a two-week course at Sorbonne University as part of his MBA program at Georgia State. While he was in class all day, my sister-in-law and I ate and walked our way around the arrondissments of Paris, visiting as many restaurants and open air markets as we could. While in Paris, I ate Nicoise salads several times.

Nicoise (pronounced ni-swaz) salads originated in Nice, France and typically consist of potatoes, tuna, hard boiled eggs, green beans, tomatoes, and anchovies. Normally the ingredients are kept separate on the plate on a bed of lettuce and are not mixed together. In my version, however, I combined all the ingredients together and then served it on a bed of chopped romaine lettuce. I call it Nicoise-Like Potato Salad.

So, how does my version of Nicoise salad compare to a more “typical” version? To find out, I found a grilled tuna nicoise recipe on the Whole Foods website that used grilled tuna, green beans, new potatoes, red onions, olives, cherry tomatoes and hard-boiled eggs. The nutrition information for one serving is: 480 calories, 18 g total fat, 3 g saturated fat, 75 mg cholesterol, 10 g fiber, 35 g protein, and 660 mg sodium.

By contrast, one serving of my version provides: 316 calories, 11 g total fat, 2 g saturated fat, 109 mg cholesterol, 7 g dietary fiber, 16 g protein, and 155 mg sodium. One serving of my recipe provides an excellent source of protein, fiber, and vitamins A, B-6, C and K and a good source of thiamine, riboflavin and niacin.

Disclosure: By posting this recipe I am entering a recipe contest sponsored by the United States Potato Board and am eligible to win prizes associated with the contest. I was not compensated for my time.

Here is the complete recipe.

“Nicoise-Like” Potato Salad

This potato salad recipe combines these ingredients into a single bowl and features warm potatoes. Have all ingredients ready before cooking the potatoes, as cooking goes quickly and this salad is best if the potatoes are still warm.

Ingredients:

1-1/2 lbs medium potatoes, all about the same size, washed and peeled

1 5-oz can low sodium solid white tuna in water, drained and flaked

2 hard cooked eggs, peeled and diced

1 cup cooked green beans, cut into 1-inch pieces

1 medium tomato, cored and chopped

2 green onions, trimmed and thinly sliced

6 large pitted ripe olives, sliced

2 Tbsp olive oil

¼ cup balsamic vinegar

6 cups chopped romaine or other lettuce

Ingredients for Nicoise-Like Potato Salad

Directions:

Keep peeled potatoes covered in cold water until ready to use to prevent browning. Slice potatoes into ¼-inch slices. Place slices in 3-quart saucepan and add enough cold water to cover. Bring to simmer over medium heat; then reduce heat to simmer and cook for 2 to 3 minutes, or until just tender. Drain cooking water. Cover pan and set aside for 3 to 4 minutes to allow potato slices to become firm.

Meanwhile in a large bowl combine tuna, eggs, green beans, tomato, green onion, olives, olive oil, and balsamic vinegar. Add drained potatoes, combining carefully to keep potato slices whole.

Place 1-1/2 cups chopped lettuce on each of four individual plates. Divide potato salad among four plates and place on top of lettuce.

Makes 4 main-dish servings.

Note: Anchovies were not used in this recipe but could be added, if desired.

Nutrition Information per Serving:

316 calories, 11 g total fat, 2 g saturated fat, 109 mg cholesterol, 7 g dietary fiber, 16 g protein, and 155 mg sodium. One serving of this low cost recipe provides an excellent source of protein, fiber, and vitamins A, B-6, C and K and a good source of thiamine, riboflavin and niacin.

Cost per Serving: $1.84

Pricing Note: all ingredients were at “regular” prices except potatoes, eggs, and green onions.