Smoked Salmon with Egg Salad and Green Beans

Dairy Free
Health score
21%
Smoked Salmon with Egg Salad and Green Beans
45 min.
4
478kcal

Suggestions


Indulge in a delightful culinary experience with our Smoked Salmon with Egg Salad and Green Beans, a dish that perfectly balances flavor and nutrition. This dairy-free recipe is not only easy to prepare but also ready in just 45 minutes, making it an ideal choice for a satisfying lunch or a light dinner. With each serving clocking in at 478 calories, you can enjoy a guilt-free meal that is both hearty and wholesome.

The star of this dish is the rich, smoky flavor of the salmon, complemented by a creamy egg salad that features fresh ingredients like crunchy celery and vibrant chives. The addition of crisp-tender haricots verts adds a delightful texture, while a zesty dressing of Dijon mustard, lemon juice, and red-wine vinegar ties everything together beautifully. Served on a bed of coarsely chopped baby arugula, this dish not only looks stunning but also offers a refreshing taste that will leave your taste buds dancing.

Perfect for meal prep, the assembled jars can be chilled for up to six hours, allowing you to enjoy a gourmet meal at your convenience. Whether you're hosting a gathering or simply treating yourself, this Smoked Salmon with Egg Salad and Green Beans is sure to impress. Dive into this delicious recipe and savor the flavors of fresh ingredients combined in a way that celebrates both health and taste!

Ingredients

  • cups baby arugula coarsely chopped
  • servings roasted-garlic bagel chips 
  • cup celery finely chopped
  • tablespoons chives chopped
  • tablespoon dijon mustard 
  • large hardboiled eggs chopped
  • 0.5 pound haricots verts cut into 3/4-inch lengths
  • teaspoon juice of lemon fresh
  • teaspoon lemon zest grated
  • 0.5 cup mayonnaise 
  • tablespoon olive oil extra-virgin
  • tablespoons red-wine vinegar 
  • teaspoon shallots finely chopped
  • 0.5 pound salmon smoked sliced coarsely chopped

Equipment

  • sauce pan
  • whisk

Directions

  1. Cook beans in a medium saucepan of boiling salted water (2 teaspoon salt for 2 quarts water), uncovered, until crisp-tender.
  2. Drain and transfer to an ice bath to cool. Pat dry.
  3. Whisk together mustard, shallot, vinegar, oil, 1/4 teaspoon salt, and 1/8 teaspoon pepper and toss with beans.
  4. Stir together eggs, mayonnaise, celery, chives, lemon zest and juice, 1/2 teaspoon salt, and 1/4 teaspoon pepper.
  5. Divide arugula among jars and layer beans, salmon, and egg salad on top.
  6. Assembled jars can be chilled up to 6 hours.
  7. Serve at room temperature.

Nutrition Facts

Calories478kcal
Protein21.28%
Fat72.06%
Carbs6.66%

Properties

Glycemic Index
66.75
Glycemic Load
1.48
Inflammation Score
-8
Nutrition Score
27.856956606326%

Flavonoids

Eriodictyol
0.06mg
Hesperetin
0.18mg
Naringenin
0.02mg
Apigenin
0.72mg
Luteolin
0.35mg
Isorhamnetin
0.96mg
Kaempferol
7.44mg
Myricetin
0.07mg
Quercetin
3.31mg

Nutrients percent of daily need

Calories:478.46kcal
23.92%
Fat:38.11g
58.63%
Saturated Fat:7.64g
47.74%
Carbohydrates:7.92g
2.64%
Net Carbohydrates:5.36g
1.95%
Sugar:4.12g
4.58%
Cholesterol:397.8mg
132.6%
Sodium:828.46mg
36.02%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:25.32g
50.64%
Vitamin K:104.94µg
99.94%
Vitamin D:11.95µg
79.68%
Selenium:51.61µg
73.74%
Vitamin B12:2.99µg
49.87%
Vitamin B2:0.67mg
39.47%
Vitamin A:1635.03IU
32.7%
Phosphorus:314.85mg
31.49%
Vitamin E:3.62mg
24.16%
Folate:96.06µg
24.01%
Vitamin B5:2.24mg
22.37%
Vitamin B6:0.4mg
20.1%
Vitamin B3:3.33mg
16.67%
Iron:2.84mg
15.8%
Vitamin C:12.79mg
15.51%
Potassium:506.69mg
14.48%
Manganese:0.28mg
13.83%
Calcium:126.71mg
12.67%
Magnesium:49.82mg
12.46%
Copper:0.22mg
10.94%
Zinc:1.57mg
10.46%
Fiber:2.56g
10.25%
Vitamin B1:0.15mg
10.11%
Source:Epicurious