Gluten-free
This is a colorful, crowd-pleasing, budget-friendly, heart-healthy salad. The idea is to arrange each ingredient on a serving platter so that people can pick and choose what they want, like a mini salad bar (one that features plenty of plant nutrients and omega-3 PUFAs). You don’t need oil or salt in the dressing, because you’re using the oil drained from the sardines, which has more omega-3 PUFAs than the sardines themselves—double, in fact!
Serves 6 (as an appetizer salad)
1/8 cup white wine vinegar
The oil drained from 2 cans of sardines
2 tablespoons Dijon mustard
1/2 teaspoon black pepper
3 tablespoons chopped fresh dill
1/2 pound assorted small potatoes, quartered, red/purple/yellow mix ideal
2 cups trimmed green beans
1 head romaine lettuce, chopped
2 cups halved cherry tomatoes
2 cups peeled, shredded carrots
1 cup radishes, sliced thinly
2 (4.4-ounce) cans sardines, drained (the oil goes into the dressing, so don’t throw it away!)
1/4 cup Niçoise olives (regular black olives are fine as well)
1. For the Dressing: Whisk all ingredients together in a small bowl and set aside.
2. For the Salad: Fill a medium-sized saucepan with enough water to cover the potatoes and put in the potatoes. Bring to a boil and then turn down to a simmer. Boil for 4–6 minutes, until fork-tender. Remove the potatoes using a slotted spoon and let cool. Put the green beans into the simmering water and cook for 3–5 minutes, until tender. Remove and let cool.
3. Spread the romaine lettuce over a platter.
4. Arrange the tomatoes, carrots, radishes, green beans, potatoes, and sardines in “stripes” or piles on the platter. Scatter your olives over and around the vegetables and sardines (or in their own area if you prefer).
5. Drizzle dressing over the salad and serve.
Per serving: Calories: 215 | Fat: 12.1g | Saturated Fat: 2.7g | Protein: 10.5g | Sodium: 310mg | Carbohydrates: 17.6g | Fiber: 4.9g | Sugars: 4.5g | Vitamin D: 106mg | Calcium: 197mg | Iron: 4mg | Potassium: 727mg