Tomato, Potato and Tuna Salad

 

This salad has a low calorie content, provides us with a large amount of fiber, which facilitates intestinal transit, as well as vitamins and minerals necessary for the functions of our body. By including tuna in the preparation, we add an extra protein of high biological value that will prevent the loss of muscle mass and omega-3 fatty acids, which promote cardiovascular health. In addition, it contains potato which makes it finally a complete dish with all the macronutrients necessary for a healthy and balanced diet.

They are perfect as a main course for lunches or dinners.

The ideal side dish for the other main meal would consist of one of the fish, meats or legumes or other proposals offered in our section.

 

Ingredients

Tomato	30 g
Potato	20 g
Onion	10 g
Natura tuna, drained	30 g
Olives	4 u
Olive oil	5 g
Common salt	1 g

 

Preparation mode

1º Wash the tomatoes and remove the hard center

2º Cook the potatoes whole, peel them and cut them on wheels

3º Clean and cut into strips the tender onion

4º Add the tuna to the natural one previously drained

5º Mix all the ingredients and season with the recommended amount of oil and salt.

 

Nutritional value

Energy	113.2 kcal
Total protein	8.2 g	28.9%
Lípidos totales	6.6 g	52.1%
Glúcidos totales	5.4 g	18.9%
Fibra alimentaria total	1.2 g
Sodium	699.3 mg
Calcium	14.8 mg
Phosphorous	70.4 mg
Iron	0.7 mg

 

Animal protein	7.4 g
Vegetable protein	0.8 g
Folic acid	15.1 µg
Monounsaturated fatty acids	4.5 g
Polyunsaturated fatty acids	0.7 g
Saturated fatty acids	0.9 g
Water	82.8 g
Digestible sugars	1.8 g
Total carotenoids	155.1 µg
Zinc	0.3 mg
Cholesterol	15.6 mg
Ethanol	0.0 g
Magnesium	20.7 mg
Niacin	4.3 mg
Digestible polysaccharides	3.5 g
Edible portion	1.0 g
Potassium	237.2 mg
Total retinoids	7.8 µg
Vitamin A total	33.7 µg
Vitamin B1 tiamina	0.0 mg
Vitamina B12 cianocobalamina	1.1 µg
Vitamin B2 riboflavina	0.1 mg
Vitamin B6	0.2 mg
Vitamin C	8.2 mg
Vitamin D	1.1 µg
Vitamin E	1.3 mg