Tuna and Couscous Salad

Dairy Free
Health score
50%
Tuna and Couscous Salad
45 min.
6
386kcal

Suggestions

Ingredients

  • cups broccoli florets frozen thawed
  • 10 oz tuna packed in water, drained canned
  • 0.3 cup parsley fresh finely chopped
  • clove garlic finely chopped
  • cups israeli couscous (pearl)
  • 0.5 cup kalamata olives pitted chopped
  • tablespoons juice of lemon 
  • 2.3 cups chicken broth low-sodium
  • 0.3 cup olive oil 
  • servings salt 

Equipment

  • bowl
  • frying pan
  • baking sheet
  • whisk

Directions

  1. Whisk together olive oil, lemon juice, garlic and 1/2 tsp. salt in a small bowl.
  2. Bring broth to a boil in a heavy pan. Stir in couscous, cover, reduce heat to low and simmer until tender, 12 to 15 minutes.
  3. Transfer couscous to a large cookie sheet, spread it out and let cool for 15 minutes.
  4. Transfer couscous to a bowl and stir in broccoli, tuna, olives and parsley. Toss with dressing to coat. Season with additional salt, if desired.
  5. Serve immediately, or cover and refrigerate for up to 1 day.

Nutrition Facts

Calories386kcal
Protein20.22%
Fat28.55%
Carbs51.23%

Properties

Glycemic Index
26.5
Glycemic Load
27.49
Inflammation Score
-7
Nutrition Score
20.665652326916%

Flavonoids

Eriodictyol
0.37mg
Hesperetin
1.09mg
Naringenin
0.1mg
Apigenin
5.39mg
Luteolin
0.47mg
Kaempferol
3.61mg
Myricetin
0.41mg
Quercetin
1.53mg

Nutrients percent of daily need

Calories:385.64kcal
19.28%
Fat:12.27g
18.88%
Saturated Fat:1.86g
11.62%
Carbohydrates:49.53g
16.51%
Net Carbohydrates:45.01g
16.37%
Sugar:1.16g
1.29%
Cholesterol:17.01mg
5.67%
Sodium:521.77mg
22.69%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:19.55g
39.1%
Vitamin K:93.09µg
88.66%
Vitamin C:46.97mg
56.93%
Selenium:33.36µg
47.65%
Vitamin B3:8.25mg
41.25%
Manganese:0.56mg
28.14%
Phosphorus:221.48mg
22.15%
Vitamin B12:1.3µg
21.71%
Fiber:4.52g
18.08%
Vitamin B6:0.32mg
15.89%
Vitamin E:2.27mg
15.11%
Copper:0.25mg
12.55%
Magnesium:49.45mg
12.36%
Iron:2.2mg
12.22%
Potassium:426.1mg
12.17%
Folate:47.61µg
11.9%
Vitamin A:565.7IU
11.31%
Vitamin B5:1.06mg
10.65%
Vitamin B2:0.17mg
9.88%
Vitamin B1:0.15mg
9.78%
Zinc:1.1mg
7.34%
Calcium:57.97mg
5.8%
Vitamin D:0.57µg
3.78%
Source:My Recipes