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Right here’s a splendidly easy lunchbox concept made with cooked new potatoes (of their skins) with roasted peppers, tuna and inexperienced salad leaves. Cooking the potatoes for this dish means they are often tossed within the dressing whereas nonetheless scorching and they’re going to take in the flavours, however you need to use leftover cooked ones if it fits you higher. You would additionally substitute the potatoes for chick peas if most well-liked.

Likewise chances are you’ll want to roast your individual peppers for the meal or use (as I’ve) some ready-roasted ones  from a jar. As for the tuna – I’ve used a can the place it’s preserved in spring water however there are umpteen selections in cans and pouches on the market of others with basil, lemon, chilli or jalapeno flavours in just a bit oil when you desire them.

The recipe makes an everyday serving and about 2 WLS ones however this may very a lot rely upon your stage out of surgical procedure, urge for food and tolerance – that is only a guideline.

It is a well-balanced, high-protein meal – chances are you’ll want to add a yogurt (for added protein) or piece of fruit for dessert or a snack if preferred.

 

NEW POTATO, ROASTED PEPPER AND TUNA SALAD LUNCHBOX

Elements

METRIC/US

250 g/eight ouncesbaby new potatoes, scrubbed and halved 

three tbsp low-fat or fat-free French dressing dressing (I used

1 tsp Dijon mustard

1½ tsp capers, drained and rinsed

2 roasted crimson peppers (canned or jarred if preferred), lower into strips

about 2 handfuls of crispy child salad leaves 

200 g/7 ouncescan tuna in spring water, drained and flaked

 

Technique

  1.  Place the potatoes in a pan and canopy with chilly water. Carry to the boil, cut back the warmth and simmer for 12-15 minutes or till tender.
  2.  In the meantime, combine the dressing with the mustard and capers.
  3.  Drain the potatoes, add the dressing and toss nicely whereas nonetheless scorching. Depart to chill.
  4.  Put together the lunchboxes by layering the potatoes and their dressing with the peppers, salad laves and flaked tuna. Cowl and chill till required or to move.
  5.  Toss the substances frivolously collectively simply earlier than consuming.

 

SERVES 1

WLS PORTION: ½

 

CALORIES PER PORTION: 194

PROTEIN: 19 g

CARBOHYDRATE: 26.2 g

FAT: 1.three g

 

Picture courtesy of http://www.waitrose.com