Mixed Greens with Tuna and Eggs
Nutritional values
(Percentage of daily recommendation)
| Calorie | 468 cal. | (22 %) | ||
| Protein | 30 g | (31 %) | ||
| Fat | 32 g | (28 %) | ||
| Carbohydrates | 15 g | (10 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.5 g | (18 %) |
| Vitamin A | 1.1 mg | (138 %) | ||
| Vitamin D | 5.5 μg | (28 %) | ||
| Vitamin E | 6.3 mg | (53 %) | ||
| Vitamin K | 33 μg | (55 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 16.8 mg | (140 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 158 μg | (53 %) | ||
| Pantothenic acid | 2.1 mg | (35 %) | ||
| Biotin | 19.2 μg | (43 %) | ||
| Vitamin B₁₂ | 5 μg | (167 %) | ||
| Vitamin C | 142 mg | (149 %) | ||
| Potassium | 1,073 mg | (27 %) | ||
| Calcium | 133 mg | (13 %) | ||
| Magnesium | 99 mg | (33 %) | ||
| Iron | 3.1 mg | (21 %) | ||
| Iodine | 60 μg | (30 %) | ||
| Zinc | 1.2 mg | (15 %) | ||
| Saturated fatty acids | 11 g | |||
| Uric acid | 234 mg | |||
| Cholesterol | 216 mg | |||
| Complete sugar | 10 g |
Ingredients
- For the salad
- 1 yellow Bell pepper
- 1 green Bell pepper
- 3 Tomatoes
- 2 hard-boiled eggs
- 150 grams Corn (canned)
- ½ bunch Basil
- ½ Cucumber
- 1 Iceberg lettuce
- 2 onions
- ½ bunch Dill
- 2 cans Tuna (canned) (185 grams) (approximately 6 1/2 ounces)
- For the salad dressing
- 3 Tbsps Mayonnaise
- 3 Tbsps Natural yogurt
- 1 tsp medium-hot Mustard
- 1 tsp Ketchup
- 1 Tbsp White vinegar
- salt
- cayenne pepper
Preparation steps
Rinse the peppers, halve, core and dice. Hull the tomatoes and cut into pieces. Peel the eggs and cut lengthwise into slices. Drain the corn. Rinse the basil, shake dry, pluck off the leaves and chop coarsely.
Peel the cucumber, cut into quarters lengthwise and slice. Rinse the lettuce, remove the core, separate the leaves, shake dry and cut into strips. Peel the onions and cut into rings or narrow strips. Rinse the dill, shake dry and finely chop the fronds.
Drain the tuna and flake with a fork. For the salad dressing: Whisk together the mayonnaise, yogurt, mustard, ketchup and vinegar and season with salt and cayenne pepper.
Toss the salad ingredients together, distribute between serving plates and drizzle with salad dressing. Sprinkle with dill.
