Tuna, Rocket & Red Cabbage Salad
A quick and easy protein packed lunch-time salad that you can make at work which contains healthy vegetables and fibre.
Ingredients
- 100g (3.5oz or 1 tin) drained tuna (in olive oil)
- 2 handfuls of rocket
- 100g (3.5oz or 1 cup) red cabbage thinly sliced
- 1 tbsp extra virgin olive oil
- 1 tbsp balsamic vinegar
- 1 pinch of sea/ Himalayan/ Celtic salt
Instructions
- Combine all the ingredients together and serve.
Notes
This is a delicious, low-carb, keto-friendly meal that you can whip up at work (or at home), that contains 38.2g of protein and is packed with healthy mono-unsaturated fats and 2 portions of vegetables, that will keep you satiated until dinner time. Rocket is considered a leafy green but also forms part of the brassica family, therefore containing sulphur compounds called glucosinolates which aid in liver detoxification and hormone balance. The salad is packed with vitamin C, D, K, B12, magnesium and selenium.
Approximate micronutrient value per serving:
Vitamins
B1 (Thiamine) - 0.1mg (12%)
B2 (Riboflavin) - 0.3mg (23%)
B3 (Niacin) - 15.8mg (113%)
B5 (Pantothenic Acid) - 0.8mg (16%)
B6 (Pyridoxine) - 0.3mg (26%)
B12 (Cobalamin) - 2.7µg (113%)
Folate - 62.9µg (16%)
Vitamin A - 131.6µg (19%)
Vitamin C - 60mg (80%)
Vitamin D - 330IU (55%)
Vitamin E - 3.2mg (22%)
Vitamin K - 138µg (153%)
Minerals
Calcium - 115.7mg (12%)
Copper - 0.1mg (14%)
Iron - 2.5mg (14%)
Magnesium - 71.9mg (22%)
Manganese - 0.5mg (26%)
Phosphorus - 442mg (63%)
Potassium - 689mg (27%)
Selenium - 94.2µg (171%)
Sodium - 683mg (46%)
Zinc - 1.6mg (19%)
% RDI based on an adult female
Nutrition Information:
Yield: 1 Serving Size: 300g (10.6oz)Amount Per Serving: Calories: 417kcalTotal Fat: 24gNet Carbohydrates: 8.2gFiber: 2.7gProtein: 38g
