Nicoise salad

Cal and themis

Written by Masterchef finalist Callum Hann, and accredited dietitian Themis Chryssidis

Posted: Jul 05 2021

Nicoise salad

The perfect spring salad

Serves: 4
Prep Time: 5 minutes
Cook Time: 25 minutes

Ingredients

  • 8 new (baby) potatoes, quartered
  • 4 eggs
  • 400g asparagus, topped and tailed
  • 2 baby cos lettuce, leaves separated
  • 1 punnet cherry tomatoes, halved
  • ½ cup Kalamata olives, pitted
  • ½ bunch parsley, leaves picked
  • ⅓ cup reduced-fat Greek yoghurt
  • 2 tablespoons red wine vinegar
  • 2 teaspoons Dijon mustard
  • 1 garlic clove, crushed
  • 2 tablespoons capers
  • 8 anchovy fillets

Method

  1. Bring a large saucepan of water to the boil. Boil potatoes for 10-15 minutes or until tender. Drain and set aside to cool.
  2. Place eggs in the same large saucepan, cover with water and bring to the boil. Turn down heat to medium and simmer for 4 minutes. Cool eggs under cold water. Peel and halve eggs.
  3. Heat oil in a large frying pan over high heat. Add green beans and cook for 4-5 minutes or until lightly charred.
  4. Combine potatoes, asparagus, cos lettuce, tomatoes, olives and parsley in a large bowl.
  5. To make the salad dressing, combine yoghurt, vinegar, mustard and garlic in a small bowl. Pour over salad and toss to coat.
  6. Divide salad between serving bowls, and top with eggs, capers anchovies.

Cooking Tip: If you’re not a fan of soft boiled eggs, cook the eggs for 6 minutes for medium or 8 minutes for hard boiled.

Nutrition Tip:
Cooking and cooling potatoes is a great way to boost the resistant starch content. Bacteria in the large intestine ferment resistant starch producing short chain fatty acids that are important for the health of cells in the bowel.

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Posted: Jul 05 2021

Disclaimer

The information contained here is of a general nature and does not take into account your personal medical situation. The information is not a substitute for independent professional medical advice and is not intended to diagnose, treat, cure or prevent any disease or used for therapeutic purposes. Should you require specific medical information, please seek advice from your healthcare practitioner. Health Partners does not accept any liability for any injury, loss or damage incurred by use of or reliance on the information provided. While we have prepared the information carefully, we can’t guarantee that it is accurate, complete or up-to-date. And while we may mention goods or services provided by others, we aren’t specifically endorsing them and can’t accept responsibility for them.

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