Vegetable Sticks and Tuna Dip

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Vegetable Sticks and Tuna Dip
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Health Score:
96 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
Calories:
170
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie170 cal.(8 %)
Protein14 g(14 %)
Fat8 g(7 %)
Carbohydrates10 g(7 %)
Sugar added0 g(0 %)
Roughage5.5 g(18 %)
Vitamin A1.6 mg(200 %)
Vitamin D1.8 μg(9 %)
Vitamin E1.8 mg(15 %)
Vitamin K49.5 μg(83 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.3 mg(27 %)
Niacin6.6 mg(55 %)
Vitamin B₆0.5 mg(36 %)
Folate67 μg(22 %)
Pantothenic acid1 mg(17 %)
Biotin9.5 μg(21 %)
Vitamin B₁₂1.4 μg(47 %)
Vitamin C41 mg(43 %)
Potassium897 mg(22 %)
Calcium151 mg(15 %)
Magnesium71 mg(24 %)
Iron2.6 mg(17 %)
Iodine27 μg(14 %)
Zinc1 mg(13 %)
Saturated fatty acids2.4 g
Uric acid156 mg
Cholesterol30 mg
Complete sugar10 g

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
How healthy are the main ingredients?
CeleryparsleylemonsaltcarrotEndive

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.