Tuna & Egg Salad with Plenty of Greens

Name: Tuna & Egg Salad with Plenty of Greens
Prep time: 20 min
Cook time: 10 min
Total time: 30 min
Yield: 3.5 servings
Cuisine: American
Ingredients: 2 can canned tuna in water (drained and rinsed very well); 6 eggs (hard-boiled, chopped); 1 cucumber (diced); 2 red bell peppers (diced); 2 green bell peppers (diced); 2 celeries (finely diced); 8 cup fresh spinach (packed); 2 tablespoon olive oil; 3 tablespoon lemon juice; 0.25 cup fresh parsley (chopped); 1 teaspoon dried dill; 3 tablespoon ground flax seeds; 0.25 teaspoon salt; 0.25 teaspoon black pepper

A refreshing chilled salad featuring protein-rich tuna and hard-boiled eggs, combined with crisp cucumber, bell peppers, celery, and a generous bed of fresh spinach, all tossed in a zesty lemon-herb dressing.

Prep: 20 min
Cook: 10 min
Total: 30 min
Servings: 3.5
Cuisine: American
Difficulty: Easy

Dietary

Gluten-Free
Dairy-Free
Nut-Free
Soy-Free
Low-Calorie
Low-Sodium
Low-FODMAP
High-Protein
Low-Sugar
Low-Saturated-Fat
Low-Carb

Ingredients

2 can canned tuna in water (drained and rinsed very well)
6 eggs (hard-boiled, chopped)
1 cucumber (diced)
2 red bell peppers (diced)
2 green bell peppers (diced)
2 celeries (finely diced)
8 cup fresh spinach (packed)
2 tablespoon olive oil
3 tablespoon lemon juice
0.25 cup fresh parsley (chopped)
1 teaspoon dried dill
3 tablespoon ground flax seeds
0.25 teaspoon salt
0.25 teaspoon black pepper

Instructions

Place eggs in a saucepan and cover with cold water. Bring to a rolling boil over high heat, then immediately remove from heat, cover, and let stand for 10 minutes. Drain, rinse with cold water, peel, and chop. This step is 10 minutes of the cook time.
While eggs cook, prepare the dressing: In a small bowl, whisk together olive oil, lemon juice, fresh parsley, dried dill, 1/8 teaspoon salt, and 1/8 teaspoon black pepper. Stir in the ground flax seeds.
In a large bowl, combine the rinsed tuna, chopped hard-boiled eggs, diced cucumber, red bell peppers, green bell peppers, and finely diced celery.
Add the prepared dressing to the tuna mixture and toss gently to combine. Season with remaining 1/8 teaspoon salt and 1/8 teaspoon black pepper, to taste.
Divide the fresh spinach among serving bowls. Top with the tuna salad mixture. Serve chilled. Store remaining portions in airtight containers.

Notes

Rinsing canned tuna helps to reduce its sodium content significantly. Ensure your dried dill and other spices are free of added onion or garlic.

Nutrition (per serving)

Calories: 380
Protein: 34.5 g
Carbohydrates: 20 g
Fat: 19 g
Fiber: 7.6 g
Sodium: 424 mg
Saturated Fat: 4.1 g
Sugar: 5 g
Cholesterol: 380 mg