French, Italian, Lunch, Salad

Nicoise goes Italian

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Recently I met up with a dear friend of mine who happens to be from Italy.  Of all the things that she gave me were  two cans of really good italian tuna packed in good olive oil.  I looked through my pantry and some ingredients called for a traditional French Nicoise salad, but then some of the others screamed Italian, so this is what I can up with.  Barely no cooking involved, just a combination of good ingredients and super healthy.  Should you choose to be a purist I am attaching a link to Julia Child’s Salade Nicoise recipe.

http://abcnews.go.com/GMA/recipe/julia-childs-salade-nicoise-8255829

For my rendition you will need:

Hard boiled eggs

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Flash steamed green beans (I would go for fresh beans, even though I used canned beans)

Artichoke hearts

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Sundried tomatoes

Good Tuna packed in good Olive oil.  You could also get adventurous and poach tuna fillets in olive oil and then flake them.

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capers

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salt and pepper for seasoning.

Now assemble according to your taste.

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Salad

Tuna and White Bean Salad

I read this recipe in the New York Times back in 2009 and I have been making this salad on a regular basis.  It is perfect for lunch and can be eaten cold or at room temperature.  As usual, I made some changes to suit my personal taste.

Ingredients:

4, 8oz cans of tuna (packed in oil, packed in water will do too)

2, 15.5 oz cans of Cannellini beans, rinsed and drained

1/2 Tbsp of dried parsley

1 tsp of ground sage

1/2 Tbsp of red wine vinegar

salt and fresh cracked black pepper (to taste)

Method:

1. Rinse and drain the beans.

2. Drain a little bit of the oil and then add the tuna in a bowl and flake the fish with a fork.

3. Add the beans and toss in the herbs and vinegar

4. Season with salt and pepper.

5.  You can add this salad wo spinach or arugula–these salad greens have a personality of their own and can stand up to the tuna.

Note: the original  recipe called for chopped red onion, but since I am taking the salad to work, I thought I would do my lab mates a favor and avoid the onion AND tuna breath, hahahaha!  Also, if you are using tuna packed in water then add a few tablespoons of olive oil.

I hope you like this light, protein packed and super healthy salad.