Healthy Food Ideas
02
Per serving: 294 calories; 30g carbohydrates 28.7g protein; 7.5g fat; 7.6g fibre
On the table in: 10 minutes Serves: 2 Origin: French 100 grams fresh green beans,halved 200 grams fresh blue fin tuna steak 2 small crisp lettuce (e.g. little gem), heart and leaves 150 grams small cooked new potatoes, halved 2 medium tomatoes, chopped 6 medium spring onions, trimmed and chopped 6 black pitted olives, halved 50 grams cucumber, chopped
Tuna Salad Nicoise
50 mls fat-free classic French dressing
Instructions
Chef’s suggestions:
(1.) Steam the beans for 2 minutes or until just tender (or microwave for a similar time in 1 tablespoon water on high) and leave to cool for a few minutes. (2.) Meanwhile, grill the tuna for 1–2 minutes a side until nicely browned but still a little pink inside; cut into 2–3 pieces for each serving and set aside. (3.) Arrange the lettuce in two serving bowls with the potatoes, cooked beans, and tomato. Place the tuna on top. (4.) Garnish the salads with the onions, olives and cucumber,pour the dressing on top and serve.
• You can use frozen tuna, but make sure it is thoroughly defrosted before you cook it. • For quick preparation, if you have no leftover readycooked potato, chop up uncooked potatoes and steam for 8–10 minutes. • For vegetarian, replace the tuna steak with medium tofu or tempeh.
Sonja Flavo www.realbody.com.au
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