Mediterranean Tuna Veggie Sandwich
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Tuna Niçoise Salad
Serves2
Prep Time10 min
broil Time
5 min
Time to Table15 min
Amp up your lunch with this healthy protein-rich salad! Recipe, image and video developed by @FoodGays (on Instagram).
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Ingredients
1 cup Baby potatoes
1 Zucchini, sliced
2 tbsp (30 ml) Olive oil
½ cup Small tomatoes, halved
¼ cup Green olives, pits removed, sliced
¼ cup White beans, canned, drained
4 (112 g / 2.5 cups) Romaine lettuce leaves, chopped
½ cup Baby spinach
2 Eggs, hard boiled, halved
¼ cup Cheddar cheese, aged
1 can (170 g) Clover Leaf® Albacore Tuna in Water (Solid or Chunk), drained
DRESSING:
1/8 cup Fresh dill, chopped
1/8 cup Fresh parsley, chopped
3 tbsp Olive oil
1 tbsp Fresh lemon juice
Salt to taste (optional)
PREP INSTRUCTIONS
- Boil potatoes till done.
- Toss sliced zucchini with 2 tbsp of olive oil and grill on both sides for about 3-5 minutes.
- Prepare dressing: mix chopped dill and parsley in olive oil, lemon juice and season with salt. Set aside.
- In a salad bowl, add boiled potatoes and tomatoes cut in halves, sliced olives, beans, grilled zucchini, chopped romaine, spinach, cheese and tuna. Drizzle in the dressing and toss.
- Serve immediately with hard-boiled egg.
Tips:
- Prepare dressing and salad ingredients in advance. Assemble when read to enjoy.
Recipe, image and video developed by @FoodGays (on Instagram)
nutrition
| Amount per serving |
% Daily Value |
|
|---|---|---|
| Calories | 483 g | |
| Fat | 48 g | 64% |
| Saturated Fats | 10 g | |
| Trans Fat | 0.1 g | |
| Saturated + Trans | 51% | |
| Polyunsaturated Fatty Acids | 6 g | |
| Omega-6 Polyunsaturated Fatty Acid | 4 g | |
| Omega-3 Polyunsaturated Fatty Acid | 0.5 g | |
| Monounsaturated Fatty Acids | 28 g | |
| Carbohydrate | 30 g | |
| Fibre | 6 g | 21% |
| Sugars | 5 g | 5% |
| Protein | 32 g | |
| Cholesterol | 230 mg | |
| Sodium | 480 mg | 21% |
| Potassium | 950 mg | 20% |
| Calcium | 200 mg | 15% |
| Iron | 4 mg | 22% |
| Vitamin D | 4.5 mcg |
