Warm potato salad with fine beans and egg
- 10min
- 2
- 187 kcal
- Easy
- Pescatarian
- Irritable bowel syndrome , Low fat diet
- Eggs
Per 248 g contains
of an adult's recommended intake.
Typical energy values per 100g: 316kj/75kcal
A healthy and satisfying summertime salad
This makes for a tasty packed lunch or light supper with new potatoes, crunchy green beans, soft-boiled egg, parsley, lemon and chives.
It can be tricky to know what to eat when suffering from symptoms of IBS, as many foods may have to be eliminated. However, this salad incorporates great, tasty ingredients with many nutritional benefits. Eaten warm, this salad has less resistant starch within the potatoes than when cold. The addition of lots of fresh herbs and lemon brings this salad to life too.
Ingredients
- 2 eggs, soft-boiled100gEggs
- 2 anchovies, finely chopped10g
- Fresh parsley, chopped10g
- Fresh chives, chopped10g
- Juice ½ lemon10g
- New potatoes, halved200g
- Green beans, trimmed200g
Cooking Method
- Boil the new potatoes in a large pan of boiling water until tender, approximately 20 minutes. Drain and leave in the pan with the lid on to keep warm.
- Bring a medium pan of water to simmer. Lower the eggs into the water and cook for 5 minutes. Lift out with a slotted spoon and leave to cool. Add the green beans to the water and simmer for 4 minutes, then remove with a slotted spoon and plunge into cold water.
- Peel the eggs and cut into quarters. Toss the potatoes and beans with the chopped anchovies, herbs and lemon juice. Top with the eggs to serve.
Nutritional Information
| Typical Values | per 100g | per 248g serving |
|---|---|---|
| Energy | 75 kcal 316 kj | 187 kcal 784 kj |
| Fat of which saturates | 2.3 g 0.6 g | 5.8 g 1.5 g |
| Carbohydrate of which sugars | 7.2 g 1.8 g | 17.9 g 4.5 g |
| Fibre | 2.5 g | 6.2 g |
| Protein | 5.1 g | 12.6 g |
| Salt | 0.4 g | 0.9 g |
Potatoes
A source of carbohydrate providing essential energy. New potatoes have much thinner skins than old potatoes which means they don't need to be peeled (sometimes it is recommended to avoid fruit and vegetable skins with IBS symptoms). Also, eating these when still warm, means they have less resistant starch than when cold, which somebody with IBS needs to be mindful of.
Egg
A nutrient-packed food providing B vitamins, vitamin D, essential fats and a great source of protein.
Anchovies
Small fish with edible bones, meaning they provide vitamin D and calcium as well as protein.
Green beans
Delicious, seasonal ingredient adding crunch and colour to this salad. Providing fibre as well as essential micronutrients such as vitamin K and folate. As a bean, they also provide a plant-based source of protein.
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Disclaimer: This article is for information only and should not be used for the diagnosis or treatment of medical conditions. Egton Medical Information Systems Limited has used all reasonable care in compiling the information but make no warranty as to its accuracy. Consult a doctor or other health care professional for diagnosis and treatment of medical conditions. For details see our conditions.