Lunchbox salad with tuna

Author: Bronwen King - NZ registered nutritionist

Photographer: Melanie Jenkins

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Serves: 1

Time to make: 5 mins

Ingredients

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large handful of salad greens

small piece telegraph cucumber, diced(about ½ cup)

red onion or spring onion, sliced (about ¼ cup)

1 medium-sized tomato, cut in wedges

¼ medium-sized avocado, cut in small chunks

½ small carrot, cut in small pieces or shredded

1 can flavoured tuna, eg. teriyaki or sun-dried tomato

light dressing of your choice (lime and coriandercilantroX dressing works well with teriyaki tuna while Italian dressing works well with sun-dried tomato tuna)

small handful toasted almonds (or other nuts), chopped

Instructions

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1 Mix salad greens, cucumber, onion, tomato, avocado, and carrot together in a suitable portable container. Carry tuna can, dressing and almonds separately.

2 When ready to eat, stir tuna and dressing through salad and top with nuts.

Variations

Make it gluten free: Use gluten-free flavoured tuna and dressing.

Nutrition Info (per serve)

Calories 397 cal

Kilojoules 1660 kJ

Protein 23 g

Total fat 22 g

Saturated fat 2 g

Carbohydrates 25 g

Sugar 20 g

Dietary fibre 8 g

Sodium 310 mg

Calcium 130 mg

Iron 3.5 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.

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