TUNA BEAN SALAD RECIPE - BBC FOOD
Similar to a tuna Nicoise, this salad has the addition of canned beans for extra fibre. Use drained and rinsed red kidney beans if you can’t find mixed beans. With a GI of 50 this meal is high protein, low GI. This meal provides 390 kcal, 39g protein, 21g carbohydrate (of which 5.5g sugars), 15g fat (of which 3g saturates), 8.5g fibre and 1.3g salt per portion.
Provided by Justine Pattison
Prep Time 30 minutes
Cook Time 30 minutes
Yield Serves 2
Number Of Ingredients 10
Steps:
- Cook the green beans in a pan of boiling water for 4 minutes. Plunge them into a bowl of very cold water.
- Cook the eggs in a pan of boiling water for 8 minutes. Drain in a sieve under cold running water until cold. Peel and cut the eggs into quarters.
- For the dressing, whisk the oil, vinegar and mustard in a large bowl until thick. Season with black pepper.
- Add the green beans, mixed beans, cherry tomatoes and spring onions to the dressing and mix. Flake the tuna on top and add the hard-boiled eggs. Season with black pepper.
Nutrition Facts : Calories 390kcal, CarbohydrateContent 21g, FatContent 15g, FiberContent 8.5g, ProteinContent 39g, SaturatedFatContent 3g, SugarContent 5.5g
AVOCADO AND TUNA TAPAS - ALLRECIPES
Living in Spain I have come across a literal plethora of tapas. This is a light, healthy tapa that goes best with crisp white wines and crunchy bread. This recipe is great for experimenting with a variety of different vegetables, spices, and vinegars.
Provided by La Cocina de Redondita
Categories Vegetable Salads
Total Time 20 minutes
Prep Time 20 minutes
Yield 4 servings
Number Of Ingredients 8
Steps:
- Stir together tuna, mayonnaise, green onions, red pepper, and balsamic vinegar in a bowl. Season with pepper and garlic salt, then pack the avocado halves with the tuna mixture. Garnish with reserved green onions and a dash of black pepper before serving.
Nutrition Facts : Calories 293.6 calories, CarbohydrateContent 11 g, CholesterolContent 26.5 mg, FatContent 18.2 g, FiberContent 7.4 g, ProteinContent 23.9 g, SaturatedFatContent 2.8 g, SodiumContent 154.1 mg, SugarContent 1.9 g
More about "tuna steak preparation recipes"
TUNA BEAN SALAD RECIPE - BBC FOOD
From bbc.co.uk
Reviews 4.9
Calories 390kcal per serving
- Add the green beans, mixed beans, cherry tomatoes and spring onions to the dressing and mix. Flake the tuna on top and add the hard-boiled eggs. Season with black pepper.
TUNA BEAN SALAD RECIPE - BBC FOOD
From bbc.co.uk
Reviews 4.9
Calories 390kcal per serving
- Add the green beans, mixed beans, cherry tomatoes and spring onions to the dressing and mix. Flake the tuna on top and add the hard-boiled eggs. Season with black pepper.
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