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Genoa Salad with Sardines

1 Reviews
100% would make this recipe again

A mixed vegetable salad, with tomatoes and sardines.

Preparation : 10 min Cooking : 15 min Standing : 10 min
430 calories/serving
  • Can be done in advance
  • Very easy
  • Gluten Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Diabetes-friendly

Ingredients

3 potatoes, cut in half 600 g
2 carrots, cut into chunks 200 g
2 zucchini, whole 260 g
2 tomatoes, diced 240 g
2 tbsp olive oil 30 mL
2 tbsp lemon juice, freshly squeezed 3/4 lemon
3 tbsp yogurt, plain, 2% 45 g
3 tbsp mayonnaise 45 mL
2 eggs size large
10 sardines, tinned 200 g
salt [optional]
ground pepper to taste [optional]

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. Place them in a steamer basket or in a pot of salted water to either boil or steam for about 15 min.
  2. Let the vegetables 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, yogurt 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 dice them. Add to the serving plate.
  5. Drain the sardines, then place them on top of the vegetables and serve.

Nutrition Facts Table

per 1 Serving (400g)

Amount

% Daily Value

Calories

430

Fat

24 g

37 %

Saturated 4 g
+ Trans 0 g

20 %

Cholesterol

190 mg

Sodium

390 mg

16 %

Carbohydrate

36 g

12 %

Fibre

5 g

19 %

Sugars

7 g

Protein

20 g

Vitamin A

131 %

Vitamin C

41 %

Calcium

24 %

Iron

20 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 2 ½ servings
Grain Products : 0 serving
Milk and Alternatives : 0 serving
Meat and Alternatives : 1 serving

Claims

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

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1 ½
Fruits 0
Vegetables 1
Milk and Alternatives 0
Meat and Alternatives 2
Fats 4

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Members' Reviews

1 Reviews (1 with rating only ) 100% would make this recipe again