• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer

Bariatric Cookery

Just another WordPress weblog

TwitterFacebookInstagramUSA
  • Home
  • Shop
    • Cart
    • Checkout
    • My Account
    • Logout
  • Surgery & Faq’s
  • About Us
  • Blog
  • Recipes
  • Press
  • Contact

Tuna and White Bean Salad

March 11, 2017 Leave a Comment

I often look to my storecupboard (and freezer) for a quick and easy supper. This one, made with high protein tuna and beans, and prepared earlier in

the week, is also on the table in next to no time – and the beauty of this recipe is that any leftovers are great for lunch the following day.

 

You can try other beans in this lovely salad, such as cannellini, butter or flageolet. Likewise the canned tuna can be replaced with canned salmon.

 

What’s not to like in a dish that works so hard for its inclusion in the bariatric menu/regime?

 

TUNA AND WHITE BEAN SALAD WITH FENNEL AND DILL

Ingredients

METRIC/US

1 fennel bulb

400 g/14 oz can haricot beans, drained and rinsed

2 handfuls or bag of baby spinach leaves

2 tbsp toasted pine nuts

1 small red onion, finely sliced

5 tbsp low-fat dressing (I used an oil-free French vinaigrette type)

½ tsp Dijon mustard

1 tbsp chopped capers

1 tbsp chopped fresh dill

160 g/5 oz can tuna chunks in brine, drained

 

Method

  1.  Remove and discard the tough outer layer from the fennel bulk then slice very thinly into a serving bowl.
  2.  Add the beans, spinach, pine nuts and red onion.
  3.  Mix the dressing with the mustard, capers and dill.
  4.  Flake the tuna into large pieces and gently stir through the salad mixture, then pour over the dressing. Toss to mix and serve.

 

SERVES 4

WLS PORTION: ½-1

 

CALORIES PER PORTION: 205

PROTEIN: 18.7g

CARBOHYDRATE: 17.7g

FAT: 6.1g

 

Image courtesy of www.waitrose.com

Related Articles:

  • Bean and Tuna Quarantine Salad/Bariatric Cookery Pantry+ Recipe 4Bean and Tuna Quarantine Salad/Bariatric Cookery Pantry+ Recipe 4
  • New Potato, Roasted Pepper and Tuna Salad: The Bariatric Cookery Lunchbox Club Meal Idea 6New Potato, Roasted Pepper and Tuna Salad: The Bariatric Cookery Lunchbox Club Meal Idea 6
  • Pork & Bean Winter CasserolePork & Bean Winter Casserole
  • A Simply Scrumptious Summer SaladA Simply Scrumptious Summer Salad
  • Think Inside The Box!Think Inside The Box!
  • Beetroot and Feta Salad with Tangy Lime DressingBeetroot and Feta Salad with Tangy Lime Dressing
  • Liven and Lighten Up Your Lunch BoxLiven and Lighten Up Your Lunch Box
  • ‘Winning The Toss’ Wimbledon Savoury Strawberry Salad‘Winning The Toss’ Wimbledon Savoury Strawberry Salad
  • Indian Summer Salmon and Mango SaladIndian Summer Salmon and Mango Salad
  • Rain or Shine Main Meal SaladRain or Shine Main Meal Salad
  • Are Salad Days Here Again?Are Salad Days Here Again?
  • Doubly Delicious!Doubly Delicious!

Tags: beans, fennel, packed lunch, salad, tuna Categories: Green bariatric recipes, Uncategorized

Reader Interactions

Leave a Comment Cancel

sidebar

Blog Sidebar

Categories

  • Bariatric Basics
  • Bariatric Beginnings
  • Bariatric Bento Box Gallery
  • Bariatric Budget Buster Recipe
  • Bariatric Buzz
  • Bariatric Cookery Pantry Plus+ Recipe
  • Bariatric Portion Plate Gallery
  • Carol’s personal goals
  • Coping mechanisms
  • Copyright
  • Disclaimer
  • Events
  • Exercise
  • Fashion & Beauty
  • Food and Nutrition Basics
  • Food Roundup
  • Foodies News
  • FREE bariatriccookery.com newsletter
  • Health and Fitness
  • In the news!
  • Kitchen equipment news and tips
  • Letters and messages
  • Menus
  • Metric and US Conversion Chart
  • Plastic surgery
  • Pre-Op Advice
  • Recipes
    • Amber bariatric recipes
    • Green bariatric recipes
    • Red bariatric recipes
  • Research
  • Seasonal Food
  • Super Simple Recipe
  • Support Groups
  • Surgical Options
  • The Bariatric Bee Tips
  • The Bariatric Cookery Solo Dining Club
  • The Bariatric Lunchbox Club Meal Idea
  • Uncategorized
  • Vitamins, minerals and other supplements
  • Weight Regain
Ramsay Health Banner Ad For Website

Ramsay Health Care UK sponsoring Weight Loss Surgery with Bariatric Cookery

How can Baricol support you? Find out more and request a free sample.

Footer

  • Home
  • Shop
  • Surgery & Faq’s
  • About Us
  • Blog
  • Recipes
  • Press
  • Contact
© Web Design by Brooks Creative

Web Design by Brooks Creative

Bariatric Cookery. All Rights Reserved

7ads6x98y