Grilled white bean and tuna salad

Calorie content for 1 serving: 204 kcal.

• fats: 4g.

• proteins: 25g.

• carbohydrates: 17g.

This salad contains a good combination of protein, fiber, and low-glycemic carbohydrates from beans.

Ingredients:

3 servings:

• 200 g tuna;

• crushed black pepper;

• 1/2 small red onion, thinly sliced;

• 1/2 tomato, chopped;

• 1 small red bell pepper, thinly sliced;

• 200 g canned white beans;

• 1 garlic clove, minced (to taste);

• 1/2 teaspoon chopped thyme;

• 2 tablespoons large-leaved parsley, finely chopped;

• 2 tablespoons fat-free French dressing;

• 50 g of arugula;

• 1/2 garlic clove;

• 1 teaspoon Dijon mustard;

• 2 tablespoons wine vinegar (from white or red wine);

• 6 tablespoons of olive oil;

• salt and freshly ground black pepper (to taste).

Cooking method:

To prepare the dressing, mix all the ingredients well in a deep bowl, refrigerate to cool, preferably 8 hours. Remove garlic before use. Season the tuna pieces with crushed black pepper. Mix the onion, tomato and bell pepper pieces in a large bowl. Rinse canned beans under running water, dry in a colander. Next, add the beans to the bowl of vegetables along with the garlic, thyme, and 3/4 of the prepared parsley. Grill tuna steak with the lid closed for just one minute. Thanks to the non-stick coating, no oil is needed. The fish should remain pinkish inside. Chop the tuna and mix with the salad. Add the French dressing to the bowl and toss to evenly distribute all the ingredients in the salad. Transfer the arugula to a large flat dish, top with the prepared mixture, season with salt, pepper and the remaining parsley, and serve.