Niçoise salad is essentially a French composed salad and have been adapted to suit regional tastes over the years. This diabetic Niçoise salad wisely mingles low glycemic index vegetables and beans which make it a great diabetic diet. Mesclun (a gourmet salad mix consisting of young lettuce, baby spinach leaves, mizuna and curly endive) also tossed into this mishmash to lower its overall glycemic index.
Lemons have virtually no carbs (with glycemic index 0) and this acidic foods can help to lower the glycemic index of the whole meal. Thus lemon juice addition helps to avoid high fluctuation in blood sugar levels and this is beneficial to diabetics.
Preparation time 15 minutes
Cooking time 5 minutes
Serves 4
Niçoise Salad Recipe | Easy Diabetic Salads
Ingredients :
100g green beans, trimmed
2 x 180g cans tuna in springwater, drained
1 small red onion (100g), sliced thinly
2 green onions, sliced thinly
250g cherry tomatoes, halved
100g mesclun
2 teaspoons finely grated lemon rind
½ cup (125ml) lemon juice
1 tablespoon wholegrain mustard
2 cloves garlic, crushed
2 teaspoons white sugar
Method :
- Boil, steam or microwave beans until just tender; cool. Cut beans in half.
- Combine beans with tuna, onions, tomato and mesclun in large bowl.
- Whisk remaining ingredients in small bowl; add to salad, toss gently to combine.
Nutritional facts per serving :
568kJ (136 cal); 2.3g total fat (0.7g saturated fat); 7.3g carbohydrate; 3.1g fiber; low GI
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