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Ингредиенты
- 400 gm Butter Beans, Canned
- 185 gm Tuna, Canned
- 1 med Tomato
- 1 Tbsp. Capers sm Parsley, Bunch
- 1 x Cos Lettuce Heart
- 1 Tbsp. Red Wine Vinegar Salt and Black Pepper
- 1 pch Sugar
- 1 tsp Dijon Mustard
- 2 Tbsp. Extra virgin olive oil
- 1 med Shallot Or possibly
- 4 x Spring Onions AND
- 1 x Garlic Clove
Инструкции
- Tip the butter beans into a sieve or possibly colander and rinse thoroughly to get rid of any traces of their rank soaking liquid. Shake dry and tip into a mixing bowl.
- Drain the tuna and break into chunks over the beans. Season with black pepper and a little salt.
- Quarter the tomato lengthways, remove seeds and core and slice each quarter into 3 or possibly 4 strips. Dice.
- Give the capers a good squeeze to get rid of most of their soaking liquid.
- Pick the leaves from the parsley and coarsely chop: you want a couple of tablespoonfuls. Add in tomatoes, capers and most of the parsley to the salad.
- Shred the lettuce, rinse and shake dry.
- Now make the vinaigrette. Peel and finely dice the shallot. If using spring onions and garlic, trim the spring onions and finely slice the white part.
- Peel and finely chop the garlic. Dissolve the sugar and salt in the vinegar. Season generously with black pepper, stir in the mustard and the the shallot or possibly onion and garlic. Stir in the extra virgin olive oil, added in a trickle.
- Pour the vinaigrette over the bean mix and toss well. Place the shredded lettuce in the bottom of a salad bowl or possibly on two plates, spoon the beans over the top and garnish with the reserved parsley.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 199g | |
| Recipe makes 2 servings | |
| Calories 253 | |
| Calories from Fat 129 | 51% |
| Total Fat 14.57g | 18% |
| Saturated Fat 2.12g | 8% |
| Trans Fat 0.0g | |
| Cholesterol 28mg | 9% |
| Sodium 476mg | 20% |
| Potassium 442mg | 13% |
| Total Carbs 5.61g | 1% |
| Dietary Fiber 1.7g | 6% |
| Sugars 2.72g | 2% |
| Protein 24.91g | 40% |
