Genoa Salad with Sardines

1 Reviews
100% would make this recipe again

A mixed vegetable salad, with tomatoes and sardines.

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Preparation : 10 min Cooking : 15 min Standing : 10 min
430 calories/serving

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 lactose-free yogurt 45 g
3 tbsp mayonnaise 40 g
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
2 eggs size large
10 sardines, tinned 200 g

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, lactose-free 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 (400 g)

Amount

% Daily Value

Calories

430

Fat

24 g

37 %

Saturated 4.1 g
+ Trans 0 g

21 %

Cholesterol

190 mg

Sodium

390 mg

16 %

Carbohydrate

36 g

12 %

Fibre

5 g

19 %

Sugars

6 g

Net Carbs

31 g

Protein

20 g

Vitamin A

131 %

Vitamin C

41 %

Calcium

24 %

Iron

20 %
More info

Claims

This recipe is :
Free  :
Added Sugar
Excellent source of  :
Magnesium, Niacin, Phosphorus, Potassium, Selenium, Vitamin A, Vitamin B12, Vitamin B6, Vitamin D, Vitamin E, Vitamin K
Good source of  :
Calcium, Copper, Fibre, Folacin, Iron, Manganese, Pantothenic Acid, 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 1
Meat and Alternatives 2
Fats 4
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

1 Reviews (1 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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