Cook Smart for a Healthy Heart, Reader's Digest CanadaMarch 4, 2008
This colourful French salad is full of varied flavours and textures. Chunks of tuna, wedges of potato, crisp beans, bell pepper and tangy tomatoes make for a quick and easy summery meal. Serve with crusty whole-wheat baguettes.
Place the potatoes in a saucepan and cover with boiling water. Cook over medium heat for 10 minutes. Add the green beans and cook for a further 5 minutes or until the potatoes are tender and the beans are just cooked. Drain well and set aside to cool.
Place the quail eggs, if using, into a saucepan with cold water to cover and bring to a boil. Reduce the heat and cook at a low simmer for 3 minutes. Rinse well in cold water. Peel the eggs carefully and place in cold water.
Toss the salad greens with the parsley, chives and red onion in a large shallow bowl.
To make the dressing, mix the tapenade with the garlic, olive oil, red wine vinegar and balsamic vinegar, and season with pepper. Pour two-thirds of the dressing over the salad greens and toss well to mix.
Halve the potatoes and arrange them on top of the salad greens with the green beans, radishes, tuna, tomatoes, bell peppers and olives. Halve the eggs and add them to the salad. Pour over the remaining dressing, garnish with basil leaves and serve.
Per serving: 254 calories, 15 g protein, 12 g total fat, 2 g saturated fat, 22 mg cholesterol, 21 g total carbohydrate, 8 g sugars, 5 g fibre, 189 mg sodium
Radishes are a useful source of vitamin C and are very low in calories. The radish has a very hot flavour due to an enzyme in the skin that reacts with another substance to form a mustard-like oil.