Vegetable and Tuna Salad

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Vegetable and Tuna Salad
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Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
Calories:
443
calories
Calories

Nutritional values

1 each contains
(Percentage of daily recommendation)
Calorie443 cal.(21 %)
Protein15.5 g(16 %)
Fat30.7 g(26 %)
Carbohydrates31.48 g(21 %)
Sugar added0 g(0 %)
Roughage7.79 g(26 %)
Vitamin A675.76 mg(84,470 %)
Vitamin D0.71 μg(4 %)
Vitamin E1.76 mg(15 %)
Vitamin B₁0.17 mg(17 %)
Vitamin B₂0.14 mg(13 %)
Niacin12.71 mg(106 %)
Vitamin B₆0.78 mg(56 %)
Folate65.27 μg(22 %)
Pantothenic acid0.71 mg(12 %)
Biotin7.38 μg(16 %)
Vitamin B₁₂0.83 μg(28 %)
Vitamin C57.66 mg(61 %)
Potassium1,270.76 mg(32 %)
Calcium120.97 mg(12 %)
Magnesium67.42 mg(22 %)
Iron6.03 mg(40 %)
Zinc0.91 mg(11 %)
Saturated fatty acids4.15 g
Cholesterol16.66 mg

Ingredients

for
4
Ingredients
300 grams small Boiled potato
6 firm Tomatoes
1 small Fennel bulb
70 grams black Olives
1 can Tuna (in its own juice, 150 grams drained weight)
6 Lettuce
3 Tbsps Red wine vinegar
1 tsp Mustard
salt
freshly ground peppers
8 Tbsps cold-pressed olive oil
rosemary
How healthy are the main ingredients?
Tunaolive oilOliveMustardTomatoFennel bulb

Preparation steps

1.

Peel potatoes. Blanch tomatoes for a few seconds, rinse in cold water, peel, quarter and remove seeds. Trim fennel, rinse and plane on a vegetable slicer or microplane in thin slices. Drain tuna and roughly break up. Rinse the lettuce clean and tear smaller. Mix together all ingredients except the tuna.

2.

For vinaigrette, mix vinegar and mustard, season with salt and pepper and whisk in 4 tablespoons olive oil. Mix the vinaigrette with the salad, stir in tuna and garnish with rosemary. To serve, distribute the salad on plates and drizzle with remaining olive oil.

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