Russian-Italian Salad

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Vegetable and herring salad.

In Italy we call it « Insalata russa » while in Russia it's known as « Italian salad », but apparently its origin is French: good recipes travel long distances!

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Soaking : 1 h Preparation : 20 min Cooking : 15 min Standing : 8 h
340 calories/serving

Ingredients

4 smoked/kippered herring fillets 3.9 oz
1/3 cup soy beverage, unsweetened, fortified 2.9 fl.oz
2 potatoes, peeled and halved 14.5 oz
1 1/2 carrots, peeled and cut into chunks 5.3 oz
1 1/2 cup green/snap beans, trimmed 5.3 oz
1 cup frozen peas 4.3 oz
1 apples, peeled and diced 6.4 oz
2/3 cup mayonnaise 5.7 oz
1/3 cup soy yogurt 3.2 oz
2 tbsp capers 0.8 oz
1 pinch salt [optional]
ground pepper to taste [optional]

Before you start

Must be prepared one day in advance.

Method

  1. Soak the herring filets in soy milk for about 1 h, drain, pat dry, and cut into small pieces. Set aside.
  2. Prepare the vegetables: peel the potatoes and cut them in half; peel the carrots and cut them into large chunks; trim the ends of the green beans. Place the vegetables in a steamer basket or in a pot of salted water to either boil or steam for about 15 min, depending on the vegetable type. Cook the peas 3-4 min separately. Let cool down the vegetables about 1 h, then cut them into 1 cm dices and put them in a salad bowl.
  3. Peel the apple, discard the core, then dice and add to the vegetables. Add the herring filets and capers.
  4. In a small bowl, mix the mayonnaise with the soy yogurt then pour over the salad. Adjust the seasoning, then toss. Cover with plastic wrap then chill for at least 8 h or overnight.
  5. Let stand 30 min at room temperature before serving.

Nutrition Facts Table

per 1 serving (230 g)

Amount

% Daily Value

Calories

340

Fat

24 g

37 %

Saturated 3.8 g
+ Trans 0.1 g

19 %

Cholesterol

30 mg

Sodium

470 mg

20 %

Carbohydrate

25 g

8 %

Fibre

4 g

14 %

Sugars

6 g

Net Carbs

21 g

Protein

9 g

Vitamin A

62 %

Vitamin C

24 %

Calcium

9 %

Iron

10 %
More info

Claims

This recipe is :
Free  :
Added Sugar
Excellent source of  :
Vitamin A, Vitamin B12, Vitamin B6, Vitamin K
Good source of  :
Folacin, Magnesium, Manganese, Niacin, Potassium, Selenium, Vitamin E
Source of  :
Calcium, Copper, Fibre, Iron, Omega-3, Omega-6, Pantothenic Acid, Phosphorus, Vitamin B1, Vitamin B2, Vitamin C, Vitamin D, Zinc
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1
Fruits 0
Vegetables ½
Meat and Alternatives ½
Fats 4 ½
More info
Check out our Meal Plans for Type 2 Diabetes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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