Vegetable Sticks and Tuna Dip
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(0 votes)
Health Score:
96 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
Calories:
170
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 170 cal. | (8 %) | ||
| Protein | 14 g | (14 %) | ||
| Fat | 8 g | (7 %) | ||
| Carbohydrates | 10 g | (7 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.5 g | (18 %) |
more nutritional values
| Vitamin A | 1.6 mg | (200 %) | ||
| Vitamin D | 1.8 μg | (9 %) | ||
| Vitamin E | 1.8 mg | (15 %) | ||
| Vitamin K | 49.5 μg | (83 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 6.6 mg | (55 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 67 μg | (22 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 9.5 μg | (21 %) | ||
| Vitamin B₁₂ | 1.4 μg | (47 %) | ||
| Vitamin C | 41 mg | (43 %) | ||
| Potassium | 897 mg | (22 %) | ||
| Calcium | 151 mg | (15 %) | ||
| Magnesium | 71 mg | (24 %) | ||
| Iron | 2.6 mg | (17 %) | ||
| Iodine | 27 μg | (14 %) | ||
| Zinc | 1 mg | (13 %) | ||
| Saturated fatty acids | 2.4 g | |||
| Uric acid | 156 mg | |||
| Cholesterol | 30 mg | |||
| Complete sugar | 10 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 1 can Canned tuna (about 185 g)
- 3 Tbsps Caper
- 4 Tbsps non-fat Yogurt (0.1% fat)
- ½ organic lemon
- sweet ground paprika
- salt
- freshly ground peppers
- 2 Tbsps chopped parsley
- 2 large carrots
- 2 Endive
- 4 stalks Celery
- 2 Zucchini
Preparation steps
1.
For the tuna dip: Drain the tuna and place in a bowl. Puree the tuna with 2 tablespoons of the capers and the yogurt until smooth.
2.
Rinse the lemon under hot water, wipe dry and grate zest. Squeeze juice into a bowl. Stir the lemon zest and 2 tablespoons of the lemon juice into the tuna mixture. Season with the paprika, and salt and pepper to taste. Stir in the remaining capers and the parsley.
3.
For the vegetable sticks: Rinse the carrots, endives, celery and zucchini. Peel the carrots and cut into sticks. Separate the endive leaves. Cut the celery and zucchini into sticks.
For serving: Serve the vegetable sticks with the tuna dip.
