Tuna & Quinoa Salad

Tuna & Quinoa Salad

This healthy salad recipe features Quinoa, which is a highly nutritious gluten-free grain.

CAL P/SERVE
277
kJ P/SERVE
1160
FAT P/SERVE
10.7g
CARBS P/SERVE
26.5g
PROTEIN P/SERVE
13.7g
SUGAR P/SERVE
12.4g
SODIUM P/SERVE
243g
FAT
%
3%
ENERGY RDI%
13.3%

Quinoa is high in fibre and has a low-GI, which is beneficial for keeping blood sugar levels stable. For this reason, Quinoa is an ideal grain for diabetics.

Low GI foods also release their energy slowly, so this salad will keep you feeling full for longer.  We've made this recipe with Tuna, but this can be replaced with canned salmon or even smoked salmon if you prefer.  You could even crumble some feta over the top (yum).

Ingredients

  • ¼ cup quinoa
  • ½ small or ¼ large (160g) sweet potato (aka Kumara/Yam)
  • 1 tbsp olive oil
  • 1 carrot
  • 1 can (185g) tuna in spring water, drained
  • ½ packet (50g) Baby Spinach Leaves
  • Splash balsamic vinegar
  • 6 cherry tomatoes, halved
  • Sprinkle of mixed herbs
  • 1 tsp slivered almonds
  • 2 tbsp lemon juice
  • S & P to taste

Method

  1. Pre heat oven to 200C (400F).
  2. Place Quinoa in sauce pan with two cups of water and simmer for about 10 minutes or until softened. Drain and set aside.
  3. Cut the carrot, sweet potato into small bite size chunks and place on an oven tray lined with baking paper.  Spray a quick spray of olive oil cooking spray and bake for 10 mins.  Take out and add the cherry tomatoes, sprinkle all with mixed herbs and then season all with S & P and bake a further 10 mins until all cooked. Take out drizzle with a splash of Balsamic Vinegar overall and set aside.
  4. In a large bowl place the Quinoa, Carrot, Sweet Potato, Cherry tomatoes, mix with a spoon. Now add the tuna and gently mix so you don’t break the tuna up too much.
  5. Either 1 large bowl or 2 small bowls lay the spinach out on the bottom, add the quinoa mix on top, squeeze ½ lemon over the salad then sprinkle with slivered almonds.  Season with a little more S & P if desired.
  6. Serve immediately.

Nutrition Table

Servings: 2 Serving size:355g
Average Serve Average 100g
Energy 1160 kJ 326 kJ
  277 Cal 78 Cal
Protein 13.7 g 3.8 g
Fat, total 10.7 g 3.0 g
- Saturated 1.4 g 0.4 g
Carbohydrate 26.5 g 7.5 g
- Sugars 12.4 g 3.5 g
Sodium 243 mg 68 mg

This recipe was developed by Sharrelle Haywood and the Food Photography is courtesy of Factory59. In order to have permission to use this recipe on your website or blog, you must include a website link to weightloss.com.au with the recipe to acknowledge our copyright.

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