Tuna and Green Bean Salad

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Tuna and Green Bean Salad
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Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
420
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie420 kcal(20 %)
Protein20.51 g(21 %)
Fat29.07 g(25 %)
Carbohydrates26.03 g(17 %)
Sugar added0 g(0 %)
Roughage5.35 g(18 %)
Vitamin A104.45 mg(13,056 %)
Vitamin D0.99 μg(5 %)
Vitamin E1.23 mg(10 %)
Vitamin B₁0.22 mg(22 %)
Vitamin B₂0.17 mg(15 %)
Niacin16.81 mg(140 %)
Vitamin B₆0.79 mg(56 %)
Folate44.7 μg(15 %)
Pantothenic acid0.4 mg(7 %)
Biotin2.48 μg(6 %)
Vitamin B₁₂1.21 μg(40 %)
Vitamin C31.85 mg(34 %)
Potassium1,023.23 mg(26 %)
Calcium84.89 mg(8 %)
Magnesium62.47 mg(21 %)
Iron3.3 mg(22 %)
Zinc0.87 mg(11 %)
Saturated fatty acids3.97 g
Cholesterol27.57 mg

Ingredients

for
4
For the dressing
2 shallots (very finely chopped)
3 tablespoons white wine vinegar
1 tablespoon whole-grain Mustard
7 tablespoons olive oil
For the salad
14 ounces new potatoes
7 ounces cherry tomatoes
7 ounces Green beans
7 ounces canned Tuna (drained of oil)
1 cup pitted black olives
4 canned Anchovy (sliced thinly into strips)
1 handful Arugula (washed)
mint (to garnish)
How healthy are the main ingredients?
shallotMustardolive oilpotatotomatoGreen beans

Preparation steps

1.
For the dressing: mix the ingredients together, season with salt and pepper and set aside.
2.
Heat the oven to 200°C (180C fan) 400°F gas 6.
3.
Bring a large pan of salted water to a boil and cook the potatoes until tender. Drain well and set aside. Cut the potatoes in half if they are large.
4.
Rub the tomatoes with a little oil, put in a roasting tin and roast in the oven for 10 minutes.
5.
Blanch the beans in boiling water for 5 minutes, drain and refresh in cold water. Pat dry with kitchen paper.
6.
While the potatoes are still slightly warm, combine all the ingredients and toss in the dressing. Garnish with mint leaves.