Tuna and Egg Nicoise Bowl

2 Reviews
100% would make this recipe again

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Preparation : 15 min Cooking : 10 min Standing : 1 h
640 calories/serving

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Ingredients

1 1/4 cup rice, long grain 260 g
4 eggs size large
2 carrots, grated 200 g
2 stalks celery, finely diced 140 g
2 shallots, finely chopped 80 g
1 cup white "navy" beans (canned), rinsed and drained 250 mL
3 tbsp extra virgin olive oil 45 mL
2 tbsp lemon juice, freshly squeezed 3/4 lemon
300 g tuna, canned
2 cups baby arugula 40 g
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]

Method

  1. Cook the rice. Let stand in the refrigerator at least 1 h.
  2. Boil the eggs (10 min), cool them down immediately in cold water. Set aside.
  3. When ready to serve, prepare the vegetables : grate the carrots, dice the celery, and chop the shallot. Put them in a salad bowl, with the rice, cannellini beans and arugula. Drizzle with the oil and lemon juice. Adjust the seasoning, then toss.
  4. Transfer the salad to serving bowls. Cut the tuna into pieces and quarter the eggs. Place them on top of the salad then serve.
This recipe is reserved to subscribers to Premium and VIP

N.B. If you are a physician or health professional, you may request free access.

Nutrition Facts Table

per 1 serving (460 g)

Amount

% Daily Value

Calories

640

Fat

23 g

35 %

Saturated 4.4 g
+ Trans 0 g

22 %

Cholesterol

240 mg

Sodium

270 mg

11 %

Carbohydrate

68 g

23 %

Fibre

6 g

23 %

Sugars

4 g

Net Carbs

62 g

Protein

38 g

Vitamin A

74 %

Vitamin C

17 %

Calcium

12 %

Iron

26 %
More info

Claims

This recipe is :
Diet-related health claims  :
Artery-healthy, Heart-healthy
Excellent source of  :
Folacin, Iron, Magnesium, Manganese, Niacin, Pantothenic Acid, Phosphorus, Potassium, Selenium, Vitamin A, Vitamin B12, Vitamin B2, Vitamin B6, Vitamin D, Vitamin E, Vitamin K, Zinc
Good source of  :
Copper, Fibre, Vitamin B1
Source of  :
Calcium, Vitamin C
Low  :
Saturated Fat, Sodium
Free  :
Added Sugar, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 3 ½
Fruits 0
Vegetables 1 ½
Meat and Alternatives 4
Fats 3 ½
More info
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Reviews

2 Reviews (2 with rating only) 100% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust
Recipe tailored to the needs of sports enthusiasts and active families

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