Australian_Healthy_Food_Guide_February_2017

red capsicum

++

plus

+red onion

+flat-leaf parsley

+lemon

+mixed salad leaves

you’ll need ...

hfg RECIPES

½ bunch fl at-leaf parsley,

coarsely chopped

2 tablespoons lemon juice,

plus lemon wedges, to serve

1 tablespoon capers, rinsed

4 cups mixed salad leaves

1 small red capsicum,

thinly sliced

1 Drain approximately half

of the oil from the can of tuna.

2 Flake the tuna with a fork.

Combine tuna with remaining

oil from the can, chickpeas, red

Greek-style tuna
& chickpea salad

Serves 4
Cost per serve $3.65
Time to make 10 min
9 gluten free 9 dairy free
9 diabetes friendly

1 x 425g can tuna in olive oil
1 x 400g can no-added-salt
chickpeas, rinsed, drained
1 small red onion, chopped

canned chickpeas capers

onion, parsley, lemon juice and

capers in a large salad bowl.

3 Divide salad leaves among

4 serving bowls, and top with

tuna salad and sliced capsicum.

Serve with the lemon wedges.

tuna in olive oil

64 healthyfoodguide.com.au

1353kJ/324cal

Protein 30.2g

Total Fat 15.2g

Sat Fat 2.3g

Carbs 13.6g

Sugars 2.5g

Fibre 5.7g

Sodium 495mg

Calcium 80mg

Iron 1.9mg

PER SERVE

PROTEINHIGH

TUESDAY

Greek-style tuna

& chickpea salad