Tuna and Veggie Bowl

2 Reviews
100% would make this recipe again

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Preparation : 15 min Cooking : 10 min
400 calories/serving

Ingredients

4 eggs size large
12 mini-tomatoes (cherry, miniature or grape), diced 3/4 cup
2 stalks celery, finely diced 140 g
2 shallots, finely chopped 80 g
2 tsp Dijon mustard 10 g
4 tbsp extra virgin olive oil 60 mL
2 tbsp lemon juice, freshly squeezed 3/4 lemon
300 g tuna, canned
1 2/3 cup mixed greens 40 g
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
12 black olives 1/4 cup

Method

  1. Boil the eggs (10 min), cool them down immediately in cold water. Set aside.
  2. Meanwhile, prepare the vegetables: Dice the celery and tomatoes, finaly chop the shallot. Put them in a salad bowl then add the mixed greens. In a small bowl, combine the oil, lemon juice and mustard, then add the vinaigrette to the salad. Adjust the seasoning, then toss.
  3. Transfer the salad to serving bowls. Cut the tuna into pieces and quarter the eggs. Place them on top of the salad with the olives, then serve.

Nutrition Facts Table

per 1 serving (250 g)

Amount

% Daily Value

Calories

400

Fat

27 g

42 %

Saturated 5 g
+ Trans 0 g

25 %

Cholesterol

240 mg

Sodium

300 mg

12 %

Carbohydrate

8 g

3 %

Fibre

2 g

8 %

Sugars

2 g

Net Carbs

6 g

Protein

30 g

Vitamin A

29 %

Vitamin C

18 %

Calcium

8 %

Iron

20 %
More info

Claims

This recipe is :
Diet-related health claims  :
Artery-healthy, Heart-healthy
Excellent source of  :
Folacin, Niacin, Phosphorus, Selenium, Vitamin A, Vitamin B12, Vitamin D, Vitamin E, Vitamin K
Good source of  :
Iron, Magnesium, Pantothenic Acid, Potassium, Vitamin B2, Zinc
Source of  :
Calcium, Copper, Manganese, Vitamin B1, Vitamin B6, Vitamin C
Low  :
Saturated Fat, Sodium
Free  :
Added Sugar, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Fruits 0
Vegetables 1
Meat and Alternatives 3 ½
Fats 4 ½
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

2 Reviews (2 with rating only) 100% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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