Niçoise-Style Couscous Salad

Dairy Free
Very Healthy
Health score
69%
Niçoise-Style Couscous Salad
45 min.
4
345kcal

Suggestions

Ingredients

  • ounce tuna steak ()
  • 1.5 teaspoons anchovy paste 
  • 0.3 teaspoon pepper black
  • cup couscous uncooked
  • 0.3 cup parsley fresh chopped
  •  garlic cloves crushed
  • 1.5 cups green beans sliced (2-inch)
  • large hard-cooked egg cut into 4 wedges
  • 0.3 cup kalamata olives pitted coarsely chopped
  • tablespoons juice of lemon fresh
  • tablespoon olive oil extra-virgin
  • 0.3 cup onion red chopped
  • 0.3 teaspoon salt divided
  • cup tomatoes chopped
  • 1.3 cups water 

Equipment

  • bowl
  • frying pan
  • sauce pan
  • whisk

Directions

  1. Steam beans, covered, 7 minutes.
  2. Sprinkle 1/8 teaspoon salt over tuna.
  3. Heat a medium nonstick skillet coated with cooking spray over medium-high heat until hot.
  4. Add tuna; cook 3 minutes on each side or until medium-rare or desired degree of doneness. Break tuna into chunks.
  5. Bring water to a boil in a medium saucepan; gradually stir in couscous.
  6. Remove from heat; cover and let stand 5 minutes. Fluff with a fork; cool.
  7. Combine 1/8 teaspoon salt, lemon juice, oil, anchovy paste, pepper, and garlic in a large bowl; stir well with a whisk.
  8. Add beans, tuna, couscous, tomato, olives, onion, and parsley; toss gently. Top each serving with an egg wedge.

Nutrition Facts

Calories345kcal
Protein26.18%
Fat26.3%
Carbs47.52%

Properties

Glycemic Index
67.5
Glycemic Load
21.95
Inflammation Score
-9
Nutrition Score
25.483478235162%

Flavonoids

Eriodictyol
0.55mg
Hesperetin
1.63mg
Naringenin
0.41mg
Apigenin
8.08mg
Luteolin
0.16mg
Isorhamnetin
0.5mg
Kaempferol
0.34mg
Myricetin
0.69mg
Quercetin
3.45mg

Nutrients percent of daily need

Calories:345.49kcal
17.27%
Fat:10.06g
15.48%
Saturated Fat:1.98g
12.38%
Carbohydrates:40.91g
13.64%
Net Carbohydrates:36.42g
13.24%
Sugar:3.28g
3.64%
Cholesterol:70.08mg
23.36%
Sodium:456.35mg
19.84%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:22.54g
45.07%
Vitamin B12:5.51µg
91.75%
Vitamin K:85.02µg
80.98%
Vitamin A:2260.36IU
45.21%
Selenium:26.71µg
38.16%
Vitamin B3:7.51mg
37.53%
Phosphorus:278.24mg
27.82%
Manganese:0.54mg
27.23%
Vitamin C:20.68mg
25.07%
Vitamin D:3.55µg
23.63%
Vitamin B6:0.46mg
22.81%
Vitamin B1:0.28mg
18.72%
Vitamin B2:0.31mg
18.18%
Fiber:4.49g
17.94%
Magnesium:70.71mg
17.68%
Vitamin B5:1.51mg
15.12%
Vitamin E:2.12mg
14.15%
Potassium:477.42mg
13.64%
Copper:0.26mg
12.91%
Iron:2.2mg
12.22%
Folate:45.03µg
11.26%
Zinc:1.14mg
7.61%
Calcium:64.99mg
6.5%
Source:My Recipes