Tuna Bean Salad with Egg
(0 votes)
(0 votes)
Health Score:
93 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 36 min.
Ready in
Calories:
245
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 245 cal. | (12 %) | ||
| Protein | 18 g | (18 %) | ||
| Fat | 16 g | (14 %) | ||
| Carbohydrates | 8 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.9 g | (10 %) |
more nutritional values
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 3.1 μg | (16 %) | ||
| Vitamin E | 2.6 mg | (22 %) | ||
| Vitamin K | 28.4 μg | (47 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 9.2 mg | (77 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 87 μg | (29 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 13 μg | (29 %) | ||
| Vitamin B₁₂ | 2.7 μg | (90 %) | ||
| Vitamin C | 28 mg | (29 %) | ||
| Potassium | 620 mg | (16 %) | ||
| Calcium | 140 mg | (14 %) | ||
| Magnesium | 62 mg | (21 %) | ||
| Iron | 3.2 mg | (21 %) | ||
| Iodine | 34 μg | (17 %) | ||
| Zinc | 1.2 mg | (15 %) | ||
| Saturated fatty acids | 3.7 g | |||
| Uric acid | 130 mg | |||
| Cholesterol | 144 mg | |||
| Complete sugar | 5 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 2 eggs
- 1 small Zucchini
- 1 Red onion
- 1 garlic clove
- 2 Tbsps olive oil
- 50 milliliters Vegetable broth
- 2 Tbsps balsamic vinegar
- salt
- freshly ground peppers
- 200 grams Loose leaf lettuce
- 10 caperberry
- 180 grams white Beans (canned)
- 1 can Tuna (Drained weight: 180 grams)
Preparation steps
1.
Hard cook the eggs, drain and rinse.
2.
Trim and rinse the zucchini, cut in half lengthwise and cut into thin slices. Peel and halve the onions and cut into thin rings. Peel the garlic and chop finely. Heat the oil in a pan and saute the onions, garlic and zucchini about 2 minutes. Add the broth, simmer again for 2 minutes then remove from heat. Season the sauce with balsamic vinegar, salt, pepper and oil to taste. Rinse the lettuce, shake dry and tear into small pieces. Place lettuce in a large bowl. Arrange the zucchini-onion mixture over it. Add the capers, drain the beans and the tuna and arrange on the salad. Peel the eggs and cut into quarters and add to the salad. Serve to taste with freshly baked bread.
