A mixed vegetable salad, with tomatoes, hard-boiled eggs, and sardines with a creamy dressing.
Sardines are an excellent source of omega-3 oils and calcium, and for this reason they should be integrated into our regular diet. Added to a such tasty salad as this is a simple way of serving them.
3 | potatoes, cut in half | 600 g | |
2 | carrots, cut into chunks | 200 g | |
2 | zucchini, whole | 260 g | |
2 cups | green/snap beans, trimmed | 200 g | |
2 | tomatoes, diced | 240 g | |
2 tbsp | olive oil | 30 mL | |
2 tbsp | lemon juice, freshly squeezed | 3/4 lemon | |
1/3 cup | mayonnaise | 80 g | |
1 pinch | salt [optional] | 0.2 g | |
ground pepper to taste [optional] | |||
2 | eggs size large | ||
10 | sardines, tinned | 200 g | |
16 | black olives | 1/3 cup |
per 1 serving (480 g)
Amount % Daily Value |
Calories 530 |
Fat 33 g 51 % |
Saturated
5.2 g
27 % |
Cholesterol 180 mg |
Sodium 610 mg 26 % |
Carbohydrate 41 g 14 % |
Fibre 7 g 26 % |
Sugars 7 g |
Net Carbs 34 g |
Protein 20 g |
Vitamin A 138 % |
Vitamin C 50 % |
Calcium 26 % |
Iron 27 % |
Food Group | Exchanges |
---|---|
Starches | 1 ½ |
Fruits | 0 |
Vegetables | 2 |
Meat and Alternatives | 2 |
Fats | 6 |