Салат Оливье
Salads • Россия
О продукте Салат Оливье
Russia's quintessential New Year salad of diced potato, peas, pickles, egg and bologna bound in mayonnaise.
How to Make Салат Оливье (Traditional & Healthy Version)
Салат Оливье, often called Russian Salad, is a beloved classic of Russian cuisine that originated in Moscow in the 19th century. Created by the renowned chef Lucien Olivier at the Hermitage restaurant, this salad quickly became a staple at festive occasions and is a must-have at New Year’s Eve celebrations across Russia. Its creamy texture, subtle tang, and delightful mix of tender vegetables and lean meat make it both comforting and satisfying. Today, Салат Оливье remains a symbol of Russian hospitality and culinary tradition. Authentic Салат Оливье features diced boiled potatoes, carrots, eggs, pickles, green peas, and lean meats like chicken or turkey, all lightly bound together with a creamy yet light mayonnaise dressing. The combination of fresh and pickled flavors creates a harmonious taste that is both refreshing and hearty. This healthy version reduces fat while maximizing taste, making it perfect for health-conscious eaters who want to enjoy Russian flavors without excess calories. Whether served at a family dinner or a grand celebration, Салат Оливье offers a taste of Russia’s rich heritage and communal spirit.
Ingredients(for 1 cup (standard Russian portion))
- 1 medium (100g) Boiled potatoes (картофель)
- 1 small (50g) Boiled carrots (морковь)
- 80g Cooked chicken breast (куриная грудка)
- 1 Hard-boiled eggs (яйцо)
- 1/4 cup (40g) Canned green peas (зелёный горошек)
- 1 medium (40g) Pickled cucumber (солёный огурец)
- 1/4 medium (30g) Fresh cucumber (свежий огурец) - optional
- 2 tbsp (30g) Light mayonnaise (майонез)
- 1 tbsp, chopped Fresh dill (укроп) - optional
- to taste Salt and black pepper (соль и перец)
Instructions
- 1
Wash and boil the potatoes and carrots in their skins until fork-tender. Allow to cool, then peel and dice into small cubes.
10 minutes
Boiling with skins enhances flavor and preserves nutrients.
- 2
Boil the egg for 8-10 minutes until hard. Cool in cold water, peel, and dice.
10 minutes
Older eggs peel more easily after boiling.
- 3
Dice the cooked chicken breast into small, even cubes.
2 minutes
Uniform cubes ensure balanced flavor in every bite.
- 4
Dice pickled and fresh cucumbers. Drain the green peas well.
3 minutes
Pat cucumbers dry to avoid excess moisture in the salad.
Why This Dish is Healthy
This healthy Салат Оливье recipe is lighter than traditional versions, using lean chicken breast and light mayonnaise to minimize saturated fat while maintaining satisfying flavor. The inclusion of fresh and pickled vegetables boosts fiber intake and keeps the dish low in refined carbohydrates. It’s a smart choice for calorie-conscious eaters who want to enjoy classic Russian flavors without compromising on nutrition or taste.
Салат Оливье delivers a balanced mix of complex carbohydrates, lean protein, and healthy fats. With only 195 calories per serving, it provides 5g of protein, 11g of carbohydrates, and 15g of fat, primarily from reduced-fat mayonnaise. The vegetables offer valuable dietary fiber, vitamin C, potassium, and antioxidants, supporting immune health and digestion. Fresh dill adds vitamin A and anti-inflammatory phytonutrients, making this salad a nutrient-dense addition to your diet.
Pro Tips
- 💡Tip 1: Dice all ingredients to a similar size for the most authentic texture.
- 💡Tip 2: For a lighter taste, mix half mayonnaise and half plain yogurt.
- 💡Tip 3: Chill the salad for at least 1 hour before serving to enhance flavor.
Storage & Serving
Store Салат Оливье in an airtight container in the refrigerator for up to 24 hours. For best flavor and texture, add the mayonnaise and dill just before serving.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 195.0 kcal |
| Protein | 5.0 g |
| Carbohydrates | 11.0 g |
| Total Fat | 15.0 g |
| Fiber | 2.0 g |
