Mixed Vegetable and Sardine Salad

18 Reviews
100% would make this recipe again

A mixed vegetable salad, with tomatoes, hard-boiled eggs, and sardines with a creamy dressing.

Sardines are an excellent source of omega-3 oils and calcium, and for this reason they should be integrated into our regular diet. Added to a such tasty salad as this is a simple way of serving them.

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Preparation : 20 min Cooking : 15 min
530 calories/serving

Ingredients

3 potatoes, cut in half 600 g
2 carrots, cut into chunks 200 g
2 zucchini, whole 260 g
2 cups green/snap beans, trimmed 200 g
2 tomatoes, diced 240 g
2 tbsp olive oil 30 mL
2 tbsp lemon juice, freshly squeezed 3/4 lemon
1/3 cup mayonnaise 80 g
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
2 eggs size large
10 sardines, tinned 200 g
16 black olives 1/3 cup

Method

  1. Prepare the vegetables: peel the potatoes and cut them in half; peel the carrots and cut them into large chunks; leave the zucchini whole; trim the ends of the green beans. Place them in a steamer basket or in a pot of salted water to either boil or steam for about 15 min.
  2. Let them cool down 10 min or longer, so they won't be so hot to handle. Coarsely dice the vegetables into bite-size pieces and put them in a bowl. Dice the tomatoes and add them to the bowl.
  3. In a small bowl, combine the oil, lemon juice and mayonnaise. Add salt and pepper, then pour the mixture over the vegetables. Toss well, then transfer the vegetables to a serving plate.
  4. While the vegetables are cooking, boil the eggs, during about 10 min, cool them down immediately in cold water, then slice them. Garnish the vegetables with the egg slices.
  5. Drain the sardines, then place them on top of the vegetables. Add the olives and serve.

Nutrition Facts Table

per 1 serving (480 g)

Amount

% Daily Value

Calories

530

Fat

33 g

51 %

Saturated 5.2 g
+ Trans 0.1 g

27 %

Cholesterol

180 mg

Sodium

610 mg

26 %

Carbohydrate

41 g

14 %

Fibre

7 g

26 %

Sugars

7 g

Net Carbs

34 g

Protein

20 g

Vitamin A

138 %

Vitamin C

50 %

Calcium

26 %

Iron

27 %
More info

Claims

This recipe is :
Free  :
Added Sugar
Excellent source of  :
Calcium, Fibre, Folacin, Iron, Magnesium, Manganese, Niacin, Pantothenic Acid, Phosphorus, Potassium, Selenium, Vitamin A, Vitamin B12, Vitamin B6, Vitamin D, Vitamin E, Vitamin K
Good source of  :
Copper, Vitamin B1, Vitamin B2, Vitamin C, Zinc
Source of  :
Omega-3, Omega-6
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1 ½
Fruits 0
Vegetables 2
Meat and Alternatives 2
Fats 6
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

18 Reviews (18 with rating only) 100% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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