36 MUSCLE & FITNESSJUNE 2017
EAT CLEAN EATING
Here’s a protein-packed salad that
will fill your gut and get you cut.
SURE, EATING HEALTHY
whole foods is the first step toward
burningoffyourbelly.Buttolosefat
yousimplymustcreateacalorie
deficit—thatis,takeinfewer
calories than you burn. Fortunately,
low-cal meals, despite the dire-
sounding name, don’t have to be the
bane of your existence as you try
to shred. This salad (yes, a salad...
bear with us) is loaded with delicious
whole foods like potatoes, eggs,
beans and tuna, which will keep you
full — for less than 500 calories. Call
it sorcery, nutrition savvy or fitness
smarts. Just don’t call it a diet.
SAM KAPLAN
One-stop
chop
BIG
TUNA
One 140g can
of tuna packs
about
24 grams of
protein.
NUTRITION PER SERVING
414 67 g 8 g 11 g
CALORIES PROTEIN CARBS FAT
NIÇOISE SALAD
SERVES 4
VINAIGRETTE
½ cup lemon juice
¾ cup olive oil
1 tbspfreshmincedthymeleaves
1 tbsp fresh minced basil
2tspdriedoregano
1 tsp Dijon mustard
SALAD
6 small red potatoes, quartered
3eggs
85g frozen green beans
2 medium heads lettuce
3canstuna
1 cup quartered grape tomatoes
- Place vinaigrette ingredients
in a shaker cup and shake to mix. - Place potatoes in a pot and
cover with water. Boil 15 minutes.
Drain and set aside. - While the potatoes cook, place the
eggs (don’t crack them) in another pot
and cover with water. Bring to a boil
and then turn off heat and let stand
12minutes.Rinseeggsincoolwater
andpeel,thencutintoslices.
4.Placegreenbeansinamicrowave-
safe dish and add ¼ cup water. Cook
in microwave on high 7 to 10 minutes. - Rinse lettuce and tear into small
pieces. Add to a bowl, then add other
ingredients (except eggs) and toss. Place
eggs on top. Add vinaigrette to taste.
FOOD STYLING BY SUZANNE LENZER