Easter复活节Mother’s Day母亲节French法式
Salade Niçoise尼斯沙拉
A 4-serving recipe with a 35-minute beginner workflow, exact seasoning and visible checkpoints.金枪鱼、鸡蛋、土豆和四季豆搭配番茄，做成配料丰富的尼斯沙拉。
BEGINNER FIELD GUIDE新手做饭说明书
Before you turn on the heat先备齐，再开火
Wash hands & produce洗手、洗菜洗手、洗菜Lava manos y verduras손·채소 씻기
Measure first先量好先量好Mide antes먼저 계량
Halve 1 lb / 450 g baby potatoes. Trim ½ lb / 225 g green beans. Cut 2 tomatoes into wedges. Wash and tear 1 head lettuce. Drain two 5-oz / 142-g cans tuna. Have 4 large eggs and a bowl of ice water. Dressing: 1 tsp Dijon, 2 tbsp lemon juice, 4 tbsp olive oil and ¼ tsp fine salt.450克小土豆对半切。225克四季豆去头尾。2个番茄切瓣。1颗生菜洗净撕开。2罐142克金枪鱼沥干。备4个大鸡蛋和一碗冰水。酱汁：1小匙第戎芥末、2大匙柠檬汁、4大匙橄榄油、¼小匙细盐。
Written for 4 servings · cooking more? Use batches按 4 人份写 · 加量请分批按 4 人份寫 · 加量請分批Para 4 porciones · si haces más, por tandas4인분 기준 · 늘리면 나눠 조리
Full safety & prep notes完整安全与备料说明完整安全與備料說明Notas completas de seguridad안전·준비 전체 안내
These instructions use the base recipe: 4 servings. Scaling ingredients does not scale pan size or cooking time. Use batches and verify the stated checkpoints.以下按原方4人份写。改变份量不会自动改变锅大小或烹饪时间；增加份量请分批，并核对每步判断点。
- Wash hands with soap for 20 seconds. Rinse fresh produce under running water; dry leaves with a clean towel before cutting. Stabilize the board on a damp towel.用肥皂洗手20秒；蔬果用流动水洗净，叶菜用干净毛巾沥干；砧板下垫湿毛巾防滑。
- Use measuring spoons: 1 tbsp = 15 ml; 1 tsp = 5 ml. Measure the ingredient list before starting. Water used below is additional tap drinking water.用量匙：1大匙15毫升，1小匙5毫升；开始前按食材表量好。下文用水另备可饮用水。
Ingredients食材
- Canned tuna金枪鱼罐头10 oz盎司
- Eggs鸡蛋4
- Potato土豆1 lb磅
- Green beans四季豆0.5 lb磅
- Tomatoes番茄2
- Romaine罗马生菜1 head头
- Dijon mustard第戎芥末1 tsp小勺
- Lemon柠檬1
- Olive oil橄榄油4 tbsp大勺
- Fine salt细盐0.25 tsp小勺
Method做法
Put the potatoes in a 4-quart pot and add cold water until it covers them by 2 cm. Bring to a boil.
土豆放进4升锅里，倒冷水没过土豆2厘米，烧开。
The water bubbles steadily around the potatoes.土豆周围的水稳定冒泡。
Common mistake & quick fix容易错在哪，怎么补救
If boiling over, lower heat; keep enough water to cover the pieces by 2 cm.溢锅就调小火，水保持高于食材2厘米。
Drop the green beans into the same pot, then drain the potatoes and beans together.
四季豆下到同一口锅里，然后把土豆和豆一起沥干。
A fork slides into the largest piece with no resistance.叉子轻松扎透最大块。
Common mistake & quick fix容易错在哪，怎么补救
If a fork still meets a hard center, cook for 3 more minutes and check again.叉子仍碰硬芯就再煮或烤3分钟重查。
Lower the eggs into the boiling water with a spoon, then move them to the ice water.
用勺子把鸡蛋放进沸水，煮好后捞进冰水。
The yolks are fully firm when cut.切开蛋黄全熟凝固。
Common mistake & quick fix容易错在哪，怎么补救
If the yolk is still soft, boil the rest 2 more minutes.蛋黄还软就其余再煮2分钟。
Whisk the Dijon, lemon juice, oil, and salt until combined.
把芥末、柠檬汁、油和盐搅匀。
The dressing is smooth and evenly cloudy, without lumps.汁顺滑均匀微浑，没有结团。
Common mistake & quick fix容易错在哪，怎么补救
If thick or lumpy, stir 20 more seconds; add water 1 tsp at a time, at most 3 extra tsp. Oil separation is normal: stir again before pouring.稠或结团就再搅20秒，每次加1小匙水，最多3小匙。油水分层正常，倒前再搅。
Toss the warm potatoes with 2 tbsp of the dressing.
热土豆拌上2大匙酱汁。
Everything is evenly coated with a thin layer of dressing, not sitting in a puddle.材料均匀薄薄裹汁，不泡在水里。
Common mistake & quick fix容易错在哪，怎么补救
If liquid pools, lift the salad out with a slotted spoon; next time dry produce thoroughly.出水就用漏勺盛出，下次蔬菜充分沥干。
Arrange the lettuce, potatoes, beans, tomatoes, tuna, and halved peeled eggs on a platter, then drizzle with the rest of the dressing.
把生菜、土豆、四季豆、番茄、金枪鱼和剥好的半个蛋摆在大盘上，淋上剩下的酱汁。
Common mistake & quick fix容易错在哪，怎么补救
Spread with a spatula; uneven layers cook unevenly.用刮刀抹平，不平会熟得不匀。
Divide among 4 bowls and serve.
分到4只碗里上桌。
Common mistake & quick fix容易错在哪，怎么补救
Leftovers: into the fridge within 2 hours (1 hour on a hot 90°F+ day), eat within 3 days, and reheat to 165°F (74°C). Keep raw salad and dressing separate.吃不完的2小时内放冰箱（天热超90°F就1小时内），3天内吃完，回热要热到165°F (74°C)。生沙拉和酱汁分开。
Know your ingredients认识食材
Ingredients explained食材讲解
Canned tuna金枪鱼罐头Lean protein with omega-3. Canned in olive oil tastes richest; pick pole-caught when you can.低脂且含Omega-3。橄榄油浸罐头最香，尽量选钓捕的。
Eggs鸡蛋Cheap complete protein. Older eggs peel easier; room-temp eggs bake and whip better.便宜的完全蛋白。放几天的蛋好剥壳；回温的蛋烘焙打发更好。
Potato土豆Russet for mash and fries, Yukon Gold for creamy everything. Store dark and cool, not fridge.粉的(Russet)做泥和薯条，黄心(Yukon)更绵。阴凉避光存放，别冷藏。
Green beans四季豆Crisp, fiber-rich. They should snap cleanly; blanch then shock in ice water to stay bright.脆、纤维多。能“啪”地折断才新鲜；焯水后过冰水保持翠绿。
Tomatoes番茄Lycopene + vitamin C. Pick heavy, fragrant ones; never refrigerate or they turn mealy.含番茄红素和维C。选沉、有香气的；别冷藏，会变粉。
Romaine罗马生菜Butter or green-leaf lettuce wraps rolls and cools spicy bites. Wash, spin dry and store with a paper towel.奶油生菜或绿叶生菜可以卷食、解辣。洗净甩干，用厨房纸包着冷藏。
Dijon mustard第戎芥末Sharp French mustard that also emulsifies dressings. Keeps in the fridge for months.辛辣的法式芥末，也能让沙拉汁乳化。冷藏可放数月。
Cookware厨具
- Knife, stable board, measuring cups/spoons, mixing bowl, spoon and sieve刀、稳定砧板、量杯量匙、拌碗、勺和筛子
4-liter pot, slotted spoon, whisk, large platter4升锅、漏勺、打蛋器、大盘
Make it a balanced meal营养搭配建议
Already veg-heavy: add a whole grain or bread, and grilled chicken or salmon if you want more protein.蔬菜已足：加一份全谷物或面包，想要更多蛋白就配烤鸡或三文鱼。
Why it works: aim for half the plate vegetables, a quarter protein, a quarter whole grains or starch — then let one rich dish be the star.搭配思路：半盘蔬菜、四分之一蛋白、四分之一主食；一桌里只让一道浓郁的菜当主角。
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