Diet Nicoise

2 servings

20 minutes

Dietary Niçoise is an elegant interpretation of the classic French Niçoise salad that offers freshness and lightness. It is based on canned tuna, crunchy vegetables, and tender quail eggs, complemented by zesty Dijon mustard and fragrant basil. Each flavor note harmoniously combines to create a light yet rich dish perfect for healthy eating. The history of Niçoise traces back to Nice where it was made with anchovies but over time tuna became a popular substitute. It is enjoyed as a main dish or light dinner while savoring the freshness of the ingredients and the sophistication of flavor nuances. The dish requires no complex preparation and its balance of proteins, vitamins, and fiber makes it an excellent choice for those mindful of their diet. Perfect for warm evenings or a light lunch!

Energy value per serving

• Calories: 255.4
• Proteins: 28.2g
• Fats: 12.1g
• Carbohydrates: 12.7g

Ingredients

• Canned tuna in its own juice: 1 jar
• Lemon juice: 1 tsp
• Cucumbers: 1 pc
• Tomatoes: 1 pc
• Basil leaves: to taste
• Red onion: 50 g
• Green beans: 100 g
• Dijon mustard: 4 tbsp
• Quail egg: 8 pc
• Ground black pepper: to taste
• Romaine lettuce: 100 g
• Iceberg lettuce: 100 g
• Frisee salad: 50 g

Cooking steps

1. Boil the eggs hard, bring to a boil and cook on medium heat for 3 minutes. Peel and cut them in half.

   Required ingredients:

   • Quail egg: 8 pieces

2. Drop the beans in boiling water in a separate container for 2 minutes. Cool down.

   Required ingredients:

   • Green beans: 100 g

3. Cut the tomatoes into small wedges, slice the cucumber into half-rings, cut the onion into thin feathers, open the can of tuna, and drain the liquid.

   Required ingredients:

   • Tomatoes: 1 piece
   • Cucumbers: 1 piece
   • Red onion: 50 g
   • Canned tuna in its own juice: 1 jar

4. Separate the basil leaves from the stem, tear the salads by hand.

   Required ingredients:

   • Basil leaves:  to taste

5. Mix cucumbers, beans, and mustard, add lemon juice, and stir.

   Required ingredients:

   • Cucumbers: 1 piece
   • Green beans: 100 g
   • Dijon mustard: 4 tablespoons
   • Lemon juice: 1 teaspoon

6. Layer salad, pieces of tuna, cucumbers and beans in mustard, pickled onions, tomatoes, eggs, and red onions at the bottom of the plate. Add pepper.

   Required ingredients:

   • Romaine lettuce: 100 g
   • Iceberg lettuce: 100 g
   • Frisee salad: 50 g
   • Canned tuna in its own juice: 1 jar
   • Cucumbers: 1 piece
   • Green beans: 100 g
   • Dijon mustard: 4 tablespoons
   • Red onion: 50 g
   • Tomatoes: 1 piece
   • Quail egg: 8 pieces
   • Ground black pepper:  to taste

7. Garnish with basil leaves and serve.

   Required ingredients:

   • Basil leaves:  to taste