Tuna, Asparagus and Cannellini bean saladTuna, Asparagus and Cannellini bean salad

Tuna, Asparagus and white bean salad

Tuna, Asparagus and Cannellini bean salad
Tuna, Asparagus and Cannellini bean salad – get some good grill marks on the Tuna

This Tuna, Asparagus and white bean salad is a great low calorie lunch or dinner idea. It’s great served cold and tips the scale at a measly 200 calories which fits nicely with our 200/300 Diet day meal plan. We basically try and stick to 200 calories or less for lunch, and then have at least 300 calories for dinner. 

The original recipe comes from the BBC Goodfood site here  http://www.bbcgoodfood.com/recipes/10377/tuna-asparagus-and-white-bean-salad Their recipe calls for Tinned Tuna in water, I’m lucky enough to have a fresh steak on hand so will use it instead. 

Char Grilled Asparagus
Char Grilled Asparagus

I’m Char grilling the Asparagus for a bit of added flavour and also because I’m going to char Grill the Tuna so I might as well make use the pan.

Ingredients
150 grams fresh or tinned Yellowfin Tuna
1 x 400 gram tin Cannellini Beans
150 grams fresh Asparagus
1 x Torpedo Shallot finely chopped
1 Tbsp Capers
1/2 tsp Dijon mustard
1 Tsp olive oil
1 Tbsp fresh lemon juice

Tuna, Asparagus and Cannellini Bean salad
Tuna, Asparagus and Cannellini Bean salad

Method
In a hot ribbed pan or on the BBQ, Char Grill the Tuna in one piece until cooked to your liking. It should be quite rare in the middle or it will be tough.
Char Grill the Asparagus in the same pan until just cooked, you can leave a little bite to the asparagus. Cut into finger size pieces and set aside.
Drain the Cannellini beans and combine in a bowl with the grilled asparagus and finely chopped Shallot. Thinly slice the tuna into the mixture. 
Finely chop the capers and combine the olive oil, Dijon mustard and lemon juice and stir into the Tuna mix. Serve at room temperature, or refrigerate and serve cold.

Seared Tuna
Seared Tuna

 

Tuna, Asparagus and Cannellini bean saladTuna, Asparagus and Cannellini bean salad
Tuna, Asparagus and Cannellini bean salad
Tuna, Asparagus and White Bean salad
Serves 2
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250 calories
25 g
35 g
3 g
31 g
1 g
266 g
190 g
2 g
0 g
3 g
Nutrition Facts
Serving Size
266g
Servings
2
Amount Per Serving
Calories 250
Calories from Fat 29
% Daily Value *
Total Fat 3g
5%
Saturated Fat 1g
3%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
Cholesterol 35mg
12%
Sodium 190mg
8%
Total Carbohydrates 25g
8%
Dietary Fiber 7g
27%
Sugars 2g
Protein 31g
Vitamin A
12%
Vitamin C
13%
Calcium
8%
Iron
22%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 150 grams fresh Yellowfin Tuna
  2. 1 x 400 gram tin Cannellini Beans
  3. 150 grams fresh Asparagus
  4. 1 x Torpedo Shallot finely chopped
  5. 1 Tbsp Capers
  6. 1/2 tsp Dijon mustard
  7. 1 Tsp olive oil
  8. 1 Tbsp fresh lemon juice
Instructions
  1. In a hot ribbed pan or on the BBQ, Char Grill the Tuna in one piece until cooked to your liking. It should be quite rare in the middle or it will be tough.
  2. Char Grill the Asparagus in the same pan until just cooked, you can leave a little bite to the asparagus. Cut into finger size pieces and set aside.
  3. Drain the Cannellini beans and combine in a bowl with the grilled asparagus and finely chopped Shallot. Thinly slice the tuna into the mixture.
  4. Finely chop the capers and combine the olive oil, Dijon mustard and lemon juice and stir into the Tuna mix. Serve at room temperature, or refrigerate and serve cold.
beta
calories
250
fat
3g
protein
31g
carbs
25g
more
45degrees.co.nz http://www.45degrees.co.nz/

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