Provencal Lunch Salad
(0 votes)
(0 votes)
Health Score:
90 / 100
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
Calories:
1044
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 1,044 cal. | (50 %) | ||
| Protein | 62 g | (63 %) | ||
| Fat | 68 g | (59 %) | ||
| Carbohydrates | 44 g | (29 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.9 g | (23 %) |
more nutritional values
| Vitamin A | 1.2 mg | (150 %) | ||
| Vitamin D | 9.1 μg | (46 %) | ||
| Vitamin E | 7.2 mg | (60 %) | ||
| Vitamin K | 70.3 μg | (117 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.9 mg | (82 %) | ||
| Niacin | 29.6 mg | (247 %) | ||
| Vitamin B₆ | 1.4 mg | (100 %) | ||
| Folate | 208 μg | (69 %) | ||
| Pantothenic acid | 4 mg | (67 %) | ||
| Biotin | 32.1 μg | (71 %) | ||
| Vitamin B₁₂ | 7.8 μg | (260 %) | ||
| Vitamin C | 92 mg | (97 %) | ||
| Potassium | 1,945 mg | (49 %) | ||
| Calcium | 757 mg | (76 %) | ||
| Magnesium | 184 mg | (61 %) | ||
| Iron | 6.2 mg | (41 %) | ||
| Iodine | 83 μg | (42 %) | ||
| Zinc | 6.1 mg | (76 %) | ||
| Saturated fatty acids | 24 g | |||
| Uric acid | 335 mg | |||
| Cholesterol | 360 mg | |||
| Complete sugar | 10 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 3.333 cups small new Potato
- salt
- 6 ripe Tomatoes (quartered)
- 2 cups Green beans
- 4 hard-boiled eggs (halved)
- 2 cups canned Tuna steak (in oil)
- ⅔ cup black Olives
- 1.333 cups Goat cheese (cut into cubes)
- 8 marinated Anchovy fillet
- For the dressing
- 1 clove garlic cloves (crushed)
- 1 small lemon (juice and pared zest)
- 8 Tbsps extra virgin olive oil
- 2 Tbsps balsamic vinegar
- salt
- freshly ground Black pepper
Preparation
Kitchen utensils
1 Cutting board, 1 Box grater, 1 Citrus juicer, 1 Small knife, 2 Bowls, 1 Tablespoon, 2 Small bowls, 1 Fork, 1 Parchment paper, 1 Brush, 1 Baking sheet
Preparation steps
1.
Cook the potatoes in a pan of salted boiling water for 15-20 minutes until tender. Drain well and set aside.
2.
Lightly salt the tomatoes and leave to stand while you prepare the rest of the salad.
3.
Cook the beans in boiling salted water for 4-5 minutes until tender, with a slight crunch. Rinse under cold running water and drain well. Set aside.
4.
Divide the tuna into 4 equal portions.
5.
Drain the tomatoes and arrange on serving plates with the potatoes, beans, eggs, tuna, olives, cheese and anchovy fillets
6.
Whisk together the dressing ingredients and drizzle over the salad just before serving. Garnish with strips of lemon zest.
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