Creamy Tuna Dip with Steamed Vegetables
(0 votes)
(0 votes)
Health Score:
92 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
260
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 260 cal. | (12 %) | ||
| Protein | 20 g | (20 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 11 g | (7 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.5 g | (18 %) |
more nutritional values
| Vitamin A | 0.8 mg | (100 %) | ||
| Vitamin D | 3.4 μg | (17 %) | ||
| Vitamin E | 4.3 mg | (36 %) | ||
| Vitamin K | 49.9 μg | (83 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 12.9 mg | (108 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 145 μg | (48 %) | ||
| Pantothenic acid | 1.7 mg | (28 %) | ||
| Biotin | 16.5 μg | (37 %) | ||
| Vitamin B₁₂ | 3.3 μg | (110 %) | ||
| Vitamin C | 89 mg | (94 %) | ||
| Potassium | 1,236 mg | (31 %) | ||
| Calcium | 88 mg | (9 %) | ||
| Magnesium | 88 mg | (29 %) | ||
| Iron | 2.3 mg | (15 %) | ||
| Iodine | 43 μg | (22 %) | ||
| Zinc | 0.5 mg | (6 %) | ||
| Saturated fatty acids | 4.5 g | |||
| Uric acid | 181 mg | |||
| Cholesterol | 57 mg | |||
| Complete sugar | 11 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 1 ½ kilograms mixed Vegetables (such as green asparagus, zucchini, celery, beans, green onions, snow peas, etc.)
- 1 lemon (zested and juiced)
- salt
- freshly ground peppers
- 1 bunch parsley
- 2 sm cans Tuna 80 grams (approximately 3 ounces) each
- 2 Tbsps Sour cream
- 2 Tbsps small Caper
Preparation steps
1.
Rinse the vegetables, peel if necessary and cut into uniform pieces, about 10 cm (approximately 4 inches) long.
2.
Place the vegetables in a steamer basket, season with salt, pepper and lemon zest and place the basket in a large pot of simmering water. Cover and steam the vegetables for about 10 minutes, until al dente. Rinse the parsley, pat dry and set a few stalks aside for garnish. Remove the leaves and finely chop the rest.
3.
Drain the tuna and puree with the sour cream and lemon juice until smooth. Stir in the chopped parsley and capers and season with salt and pepper. Transfer the dip to a small serving bowl, garnish with the reserved parsley and serve with the steamed vegetables.
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