Even though it’s winter, I’ve still got so much time for a good salad. Especially with tuna – it’s a perfect high protein, low fat and low cost fish. What’s even better about a rainbow salad is the vast array of vitamins and minerals you’re going to get. It’s definitely true that the more colour you have in your food, the greater the mix of nutrients. This salad would work with pretty well any raw veggies but I’ve gone for some speedy cherry toms, cucumber and lettuce. Plus I had some green beans in the freezer and I didn’t want them feeling left out…. Combining raw veggies and canned tuna is so very cheap too, definitely my go to when the finances are running low.
A brilliant little tip to cut down on the vegetable oil from mayo, is mixing it up with some low fat yoghurt to keep the tuna nice and moist. That way, you can throw in the avocado and get those healthy unsaturated fats in there instead of the saturated ones. I’ve also popped some dil in the tuna mix. It’s such a powerful little feathery herb that a tiny bit adds a massive punch. Plus it looks so pretty atop the poached egg at the end.
I used my favourite technique for the egg (I’m not one of the white wine vinegar folks). Just make a whirlpool and pop the egg in the middle for two and a half minutes – always perfect!
75g Skipjack Tuna (50p)
50g Cucumber (15p)
50g Cherry Tomatoes (15p)
75g Iceberg Lettuce (15p)
75g Frozen Green Beans (10p)
50g Avocado (45p)
1 Free Range Egg (15p)
10g Fresh Dill (10p)
15g Light Mayonnaise (5p)
30g 0% Fat Yoghurt (5p)
Salt & Pepper
You’ll need a saucepan for the green beans and a small mixing bowl for the tuna. Boil the kettle to begin with with enough water for the beans AND the same again for the egg.
- Pop the beans on to boil for 5 minutes on a medium heat.
- In the mean time, dice the cucumber, half the cherry tomatoes, finely dice the avocado and finely chop the dill.
- Pop the tuna, dill, avocado, yoghurt and mayo in a bowl with a pinch of salt and pepper and mix thoroughly.
- Throw the cucumber, lettuce and tomatoes in the bowl ready to eat.
- Take the beans off the heat and drain before running cold water over them to cool. Then chop and add to the salad.
- Put the saucepan back on a medium to low heat with the rest of the water. Use a spoon to make a whirlpool in the middle and break an egg in the middle for 2 and a half minutes.
- Whilst the egg poaches, add the tuna mix on top of the salad. Then drain the egg, pop it on top and scoff it down!