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Salade Nicoise with Creamy Mustard Dressing








What a way to eat a salad! This delicious recipe from the book, Flavor First, from former Biggest Loser dietitian, Cheryl Forberg, can help you meet your omega 3 fatty acid needs in a satisfying way. The protein and beneficial vitamins, minerals, and phytochemicals from the asparagus also make it a hearty, nutritious meal. 

You can use fresh grilled or seared tuna in this salad if you prefer, but canned tuna works just as well and makes this simple meal quick and easy to assemble. For a dish that more closely resembles the classic French salad, you can also substitute haricots verts for the asparagus.

Makes 4 (1-cup) servings


4 ounces drained canned wild albacore or wild skipjack light tuna (I used Wild Planet brand)

1/2 pound asparagus, steamed or grilled and cut into 1 1/2-inch pieces

2 hard-boiled eggs, finely diced

1 yellow bell pepper, roasted, peeled, and diced

1/4 cup (about 16) pitted kalamata olives or other intensely flavored olives, coarsely chopped

1/4 cup Creamy Mustard Dressing*


1. Gently toss all the ingredients in a bowl.

2. Divide among 4 salad plates. Drizzle each salad with 1 tablespoon of the dressing.

Nutrition Information Per Serving:

Calories: 150; Total Fat: 8 g; Saturated Fat: 1.5 g; Cholesterol: 120 mg; Sodium: 480 mg; Total Carbohydrates: 6 g (Sugars: 2 g); Fiber: 2 g; Protein: 14 g.

*Creamy Mustard Dressing

This rich-tasting dressing contains no oil so it’s low in calories but very high in flavor. It takes just minutes to make and is a perfect accompaniment to grilled fish.

Makes 1 1/4 cups (20 Tablespoons)


1 cup soft silken tofu

2 tablespoons Dijon mustard

1 tablespoon lemon juice

1 tablespoon capers

1 tablespoon chopped shallots

1 1/2 teaspoons Worcestershire sauce

1/2 teaspoon smoked salt (optional)

1/8 teaspoon ground black pepper


Combine all the ingredients in a blender or food processor and puree until smooth. For a thinner dressing, add 2 tablespoons of water. The dressing can be stored in the refrigerator for up to 2 weeks.

Nutrition Information Per 2 Tablespoons:

Calories: 15; Total Fat: <1 g; Saturated Fat: 0 g; Cholesterol: 0 mg; Sodium: 75 mg; Total Carbohydrates: 1 g; Fiber: 0 g; Protein: 1 g.

Source: Flavor First, by Cheryl Forberg, RD.  Copyright © 2011 by Cheryl Forberg, RD.  Permission granted by Rodale, Inc., Emmaus, PA  18098.

No goods or services were exchanged for posting this recipe.

What’s your favorite salad combination?




About The Author

Elisa Zied is a nationally recognized and award-winning health and nutrition expert, author, speaker, and spokesperson. A trusted source of food, nutrition, and health information, Elisa has garnered millions of media impressions, lending her expertise and real-world perspective to dozens of TV shows, web sites, news organizations and magazines. She’s the author of four nutrition books. An avid walker, she loves motivating others to #moveitorloseit. A book lover, she recently earned a certificate in children’s literature from Stony Brook Southampton and is currently working on several young adult novels. You can find her previous Food, Fitness & Fiction posts here and connect with her on Twitter, Instagram and Facebook.

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