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Low Fat Salad Nicoise
Low Fat Salad Nicoise
Ingredients
3 ounces fresh or frozen salmon fillet, cut 1/2 to 3/4 inch thick
2 ounces fresh green beans
2 whole tiny new potatoes, quartered
2 teaspoons water
1 teaspoon white wine vinegar, or cider vinegar
1 teaspoon lemon juice
1 teaspoon olive oil, or salad oil
1/2 teaspoon snipped fresh thyme, or basil , or 1/8 teaspoon dried thyme, or basil, crushed
1/8 teaspoon sugar
1 dash garlic salt or salt
3/4 cups torn mixed greens, or fresh spinach leaves
1 ripe roma tomato, cut into wedges
1 teaspoon capers, drained, and rinsed, optional
Method
Thaw salmon, if frozen.
Wash green beans; remove ends and strings.
Cook green beans and potatoes in boiling water in a small covered saucepan for 15 to 20 minutes or till just tender.
Drain and rinse with cold water.
Place salmon skin side down in an ungreased shallow baking pan.
Bake in a 500°F oven 8 to 10 minutes or till fish just begins to flake easily.
Remove fish from pan with a spatula, sliding the spatula between fish and skin to remove skin.
Combine water, vinegar, lemon juice, oil, thyme or basil, sugar, and garlic salt or salt in a screw-top jar.
Cover and shake well.
To serve, line a plate with greens or spinach.
Arrange green beans, potatoes, salmon, and tomato atop.
If desired, sprinkle with capers.
Shake dressing well; pour over salad.
Sprinkle with fresh ground pepper.
Makes 1 serving.
Nutrition facts per serving: 269 cal , 8 g total fat 1 g sat fat, 15 mg cholesterol, 216 mg sodium, 35 g carbohydrate , 4 g dietary fiber, 17 g pro
Daily Value: 25% vitamin.
:A, 67% vitamin.
:C, 28% iron.
Food exchanges: 1 1/2 vegetable, 1 1/2 bread, 1 1/2 meat, 1 fat.
