Name: Nicoise Tuna Salad LowFODMAP
Yield: 778.52 grams
Ingredients: 140 grams of beans, green, boiled in unsalted water; 2 units of potatoes, old, boiled in unsalted water, flesh only (120 g); 2 iceberg units of lettuce, average, raw (160 g); 2 salad portions of tomatoes, cherry, raw (68 g); 40 grams of olives, green, in brine, drained, flesh and skin, weighed with stones; 1 small tin of anchovies, canned in oil, drained (50 g); 2 small cans of tuna, canned in brine, drained (200 g); 1/2 level teaspoon of mustard, smooth (4 g); 15 grams of rice vinegar; 2 units of eggs, chicken, whole, boiled (100 g)

Ingredients

or140 grams of beans, green, boiled in unsalted water

or2 units of potatoes, old, boiled in unsalted water, flesh only (120 g)

or2 iceberg units of lettuce, average, raw (160 g)

or2 salad portions of tomatoes, cherry, raw (68 g)

or40 grams of olives, green, in brine, drained, flesh and skin, weighed with stones

or1 small tin of anchovies, canned in oil, drained (50 g)

or2 small cans of tuna, canned in brine, drained (200 g)

or1/2 level teaspoon of mustard, smooth (4 g)

or15 grams of rice vinegar

or2 units of eggs, chicken, whole, boiled (100 g)

Preparation

Place diced potato in cold water in a medium saucepan. Bring to the boil. Reduce heat to low, then cover and simmer for 12-15 minutes until potato is 'fork tender'. Drain.

Place beans in a bowl and cover with boiling water. Stand for 1 minute or until bright green and just tender. Drain, refresh under cold water, then drain again.

Place beans, lettuce, tomato, olives, anchovy, tuna (undrained), mustard and vinegar in a large bowl. Add potato and season with salt and pepper. Toss gently to combine. Top with a hard-boiled egg and serve.

Nutritional information

	Per 100 g	Per portion (389 g)	% DRI
Energy	70 kcal	273 kcal	14 %
Protein	8 g	31 g	62 %
Carbohydrate	4 g	16 g	6 %
Sugars	1 g	5 g	5 %
Fat	2 g	10 g	14 %
Fatty acids, total saturated	1 g	2 g	11 %
Fiber	1 g	5 g	21 %
Sodium	417 mg	1623 mg	68 %

Recipes ofJoana Jardim

Registered Dietitian · 26980

I will help you to eat healthier and feel happier

Nicoise Tuna Salad LowFODMAP

Sunday, March 19, 2023