Camper Salad

The salad presented below has a low calorie content, provides us with a large amount of fiber, which facilitates intestinal transit, as well as vitamins and minerals necessary for the functions of our body. By including tuna in the preparation, we add an extra protein of high biological value that will prevent the loss of muscle mass and omega-3 fatty acids, which promote cardiovascular health. In addition, it contains potato which makes it finally a complete dish with all the macronutrients necessary for a healthy and balanced diet.

They are perfect as a main course for lunches or dinners.

The ideal side dish for the other main meal would consist of one of the fish, meats or legumes or other proposals offered in our section.

Ingredients

Ripe tomato, raw g	25 g
Red/yellow peppe	15 g
White onion, raw	15 g
Lettuce, raw	15g
Potato, boiled	20 g
Tuna, canned, drained	40 g
Olive oil	5 g
Sea salt	1 g

 

Preparation mode:

1º Boil the potato until the inside is soft and remove the skin.

2º Cut the tomato, pepper, onion, and lettuce

3º Add the tuna to the natural one previously drained

4º Season with a spoonful of oil and a pinch of salt.

 

Nutritional value

Energy	99.0 kcal
Total protein	6.0 g	24.2%
Total lipids	5.4 g	48.8%
Total carbohydrates	6.7 g	26.9%
Total Dietary Fiber	1.3 g
Sodium	434.3 mg
Calcium	18.2 mg
Phosphorus	58.6 mg
Iron	0.7 mg

 

Animal protein	4.9 g
Vegetable protein	1.1 g
Folic acid	24.2 µg
Monounsaturated fatty acids	3.7 g
Polyunsaturated fatty acids	0.6 g
Saturated fatty acids	0.7 g
Water	95.5 g
Digestible sugars	3.1 g
Total carotenoids	329.6 µg
Zinc	0.3 mg
Cholesterol	10.4 mg
Ethanol	0.0 g
Magnesium	16.8 mg
Niacin	3.2 mg
Polisacáridos digeribles	3.5 g
Porción comestible	1.0 g
Potassium	262.9 mg
Total retinoids	5.2 µg
Vitamin A total	60.2 µg
Vitamin B1 tiamina	0.1 mg
Vitamin B12 cianocobalamina	0.7 µg
Vitamin B2 riboflavina	0.1 mg
Vitamin B6	0.2 mg
Vitamin C	27.4 mg
Vitamin D	0.8 µg
Vitamin E	1.2 mg