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Tuna and Bean Salad

Nutritional Information

 

1362kJ/325kcal
14.4g fat of which saturates 2.4g
23.2g carbohydrate of which sugars 3.3g
6.4g fibre
22.5g protein
1.1g salt

(Main recipe only – doesn’t include extras or drink)

 

Ingredients

  • 3 tsp olive oil
  • Juice of ½ lemon
  • Large pinch of dried mixed herbs
  • Large pinch of mustard powder
  • Large pinch of black pepper
  • 1 slice of pepper, chopped
  • 2 spring onions, sliced
  • 3cm piece of cucumber, chopped
  • 1 heaped tbsp canned mixed beans in water, drained
  • ½ x 160g can of tuna in spring water, drained
  • To serve: 1 thick slice of wholemeal bread and lower-fat spread

 

  • Complete your lunchbox with:
  • A satsuma
  • Slice of malt loaf
  • 200ml semi-skimmed milk

 

Method

1 Mix the oil, lemon juice, mixed herbs, mustard powder and black pepper.

2 Add to the salad vegetables, beans and tuna and mix gently.

Double the recipe to use the rest of the can of tuna and save for the next day.

3 Serve with the bread and lower-fat spread.

This would also work well with cold pasta as a pasta salad, instead of serving with bread.

If you enjoyed making this recipe and would like to share your success with others we’d love to hear from you