昼食簡単

Simply Satisfying Kale and Tuna Salad

Name: Simply Satisfying Kale and Tuna Salad
Prep time: 15 min
Total time: 15 min
Yield: 4
Ingredients: 2 cans tuna; 1 bunch kale; 2 ounces cherry tomatoes; 1 lemon, raw; 1/4 cup extra virgin olive oil; 1/8 cup balsamic vinegar; kosher salt; freshly ground pepper

Even the youngest junior chefs love massaging the kale in this simple salad recipe, which adds canned tuna, tomatoes, and homemade dressing for a refreshing dish.

15 min4 人前

栄養成分（1食あたり）

1食あたりの値 · 1食分の量: 2 cups

215

カロリー

13g

タンパク質

炭水化物

16g

脂質

食物繊維

糖類

139mg

ナトリウム

飽和脂肪酸 2 g · コレステロール 21 mg

リングは1食分を2,000kcalの基準日に対する割合で表示します。Nutrolaアプリではあなた自身の目標に合わせて表示されます。

材料

tuna
2 cans · 5 ounce cans
kale
1 bunch · or 1 bag
cherry tomatoes
2 ounces
lemon, raw
1
extra virgin olive oil
1/4 cup
balsamic vinegar
1/8 cup
kosher salt
to taste
freshly ground pepper
to taste

作り方

1
Wash kale. Set aside to drain water off.
2
Cut tomatoes in half and lightly toss in bowl with balsamic vinegar, oil, and pinch of salt and pepper. Set aside.
3
In a salad bowl, mix tuna and juice from the can gently with the squeeze of 1/2 lemon and a pinch of pepper.
4
Massage kale for about 3 minutes to soften it.
5
Add the kale and 1/2 the tomatoes to the tuna. Gently toss until all is coated with dressing.
6
Add remaining tomatoes.
7
Squeeze remaining lemon all over and serve.

出典: USDA MyPlate Kitchen · Seafood Nutrition Partnership

AI栄養トラッキングアプリNutrolaの一部 — すべてのレシピに検証済みのマクロ栄養素が含まれ、ワンタップで記録できます。

Nutrolaで毎食を記録

AI写真スキャンでこのレシピを数秒で記録。