Good Lifestyle

Tuna The salad is a euphemism of the food industry for fish fish in a Mayo sea. But this tuna salad inspired by French can be described as healthy meals in this cooking (or all). Nestled inside the leaves are green beans of dense vitamin, cherry tomatoes loaded with lycopene and tuna packed on omega-3, offering a perfect balance of protein, fiber and healthy fat in this nicoise recipe of tuna.

Nutrition:350 calories, 11 g of grease (3 g saturated), 370 mg of sodium

Serve 4

You will need

4 eggs
Black salt and pepper
1 lb red potatoes, quarterly in 1/2 "pieces
1/2 lb green beans, extremes removed
2 tuna steaks (6 oz each)
16 Mixed Baby Glass Cups (8 Oz Bag)
1/4 cupHoney mustard Vinaigrette
1-pint of cherry tomatoes, cut in two
1/4 cup of black or green olives chopped (Kalamata and Niçoise are the best)

How to do it

1. Wear a large pot of water to a boil.
2. Turn the heat down until the water is simmer and carefully lower the eggs.
3. Cook for 7 to 8 minutes (this should give a creamy, not chalk, yellows) and remove with a slit spoon.
4. Transfer to a bowl of cold water.
5. Salt the same pot of water and add the potatoes.
6. Cook for 15 to 20 minutes, until tedging but not Mordy.
7. Just before the potatoes are complete, mix in green beans and cook for 3 to 5 minutes until target-tender. (You can cook green beans in their own pot, but why waste water and energy?)
8. Drain both vegetables together.
9. Heat a grill orcast iron on high heat.
10. Season tuna with salt and pepper.
11. When the pan is very hot, add the tuna and cook for 2 minutes by side, until brown on the outside but always pink in the middle.
12. Remove and let stand for a minute or two, then cut in fine tapes.
13. Peel half of the eggs and slices of slices.
14. Mix the greens with enough vinaigrette to simply cover lightly.
15. Divide between 4 chilled plates or bowls.
16. In individual batteries around lettuce, organize potatoes, tomatoes, olives, green beans and eggs.
17. Top with tuna slices and drizzle with extra vinaigrette, if you like.

Eat

Fresh tuna is an incredible product that takes good panoramic grides and heat. The problem is that it can give you up to $ 20 a book. If you are looking to reduce the cost of this dinner about 60% (and accelerate them a little), ditch fresh fish and reach a high quality tuna bobbin instead. If you can find canned tuna or pier from Spain or Italy (Ortiz is an excellent brand), do the new star of this dish. Whatever the mark, a half-box of tuna per salad.

This recipe (and hundreds of people more!) Came from one of our cooks, not that! books. For easier cooking ideas, you can alsobuy the book!