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

More weights & measures

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

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 397cal

Kilojoules 1660kJ

Protein 23g

Total fat 22g

–Saturated fat 2g

Carbohydrates 25g

–Sugars 20g

Dietary fibre 8g

Sodium 310mg

Calcium 130mg

Iron 3.5mg

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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