Genoa Salad with Sardines

Genoa Salad with Sardines

A mixed vegetable salad, with tomatoes and sardines.

4 servings
Preparation 10 min
Cooking 15 min

Standing 10 min

430 calories per 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   45 mL
1 pinch salt [optional]   0.1 g
  ground pepper to taste    
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

Nutrition Facts

per 1 serving (400g)

Amount

% DV*

* DV = Daily Value

Calories

430

Fat

24 g

37 %

Saturated 4 g
+ Trans 0 g

21 %

Cholesterol

190 mg

Sodium

390 mg

16 %

Carbohydrate

36 g

12 %

Fibre

5 g

19 %

Sugars

6 g

Protein

20 g

Vitamin A

130 %

Vitamin C

40 %

Calcium

25 %

Iron

20 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: servings
Grain Products: 0 serving
Milk and Alternatives: 0 serving
Meat and Alternatives: 1 serving

More info

Claims

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

More info


This recipe is in the following categories: Fish | Vegetables | Lunch box | Main courses/Entrées | Salads | Diabetes-friendly | Halal | High Calcium | High Fibre | High Iron | High Vitamin D | Kosher | Source of Omega-3 | Italian

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