Tuna Avocado & Kale Salad
Try this delicious, healthy, quick, easy, low-calorie, low-carb, keto-friendly and high-protein salad to make at work.
Ingredients
- 1 can of unsalted tuna in olive oil, drained
- 2 handfuls of chopped kale
- 1/2 a red bell pepper
- 100g (3.5oz or 2/3 cup) cherry tomatos
- 1 tbsp balsamic vinegar
Instructions
- Drain the tuna, slice the bell pepper, cherry tomatoes and avocado, and toss all the ingredients together.
Notes
If you are looking for a quick, easy and healthy lunch to take to work or make at work, this is the dish you're looking for. It provides 30.9g of protein per bowl, lots of healthy monounsaturated fats from the avocado and olive oil, and more than 200% the daily required vitamin C content. because of the high vegetable and protein content, this salad will leave you satiated and content throughout the afternoon.
Kale is a rich source of folate, vitamin K, calcium fibre, iron, and phyto-chemicals which support liver detoxification. Always try to source organic vegetables where possible, as they have a higher nutritional content and lower pesticide exposure, especially when choosing leafy green vegetables.
Approximate micronutrient value per serving:
Vitamins
B1 (Thiamine) - 0.2mg (15%)
B2 (Riboflavin) - 0.4mg (32%)
B3 (Niacin) - 2.9mg (21%)
B5 (Pantothenic Acid) - 1.2mg (25%)
B6 (Pyridoxine) - 0.5mg (41%)
B12 (Cobalamin) - 0µg (0%)
Folate - 124.1µg (31%)
Vitamin A - 274.8µg (39%)
Vitamin C - 173.5mg (231%)
Vitamin D - 0IU (0%)
Vitamin E - 3.1mg (21%)
Vitamin K - 186µg (207%)
Minerals
Calcium - 132.8mg (13%)
Copper - 0.2mg (23%)
Iron - 1.6mg (9%)
Magnesium - 50.3mg (16%)
Manganese - 0.7mg (39%)
Phosphorus - 99.3mg (14%)
Potassium - 829.2mg (32%)
Selenium - 0.6µg (1%)
Sodium - 579.9mg (39%)
Zinc - 0.9mg (11%)
% RDI based on an adult female
Nutrition Information:
Yield: 1 Serving Size: 390g (13.8oz)Amount Per Serving: Calories: 332kcalTotal Fat: 16.6gNet Carbohydrates: 10.8gFiber: 7.3gProtein: 30.9g
