Nicoise salad
12 small chat potatoes, halved
150g baby spinach
1 cup halved cherry tomatoes
200g baby green beans, trimmed and blanched
400g can tuna in brine, drained
8 pitted black olives, halved
1/3 cup fresh basil leaves
4 hard-boiled eggs, peeled and quartered
1/4 cup low-fat mayonnaise
1 tbs Dijon mustard
2 tsp lemon juice
freshly ground black pepper
4 large or 6 small bread rolls
Boil potatoes in a saucepan for 8-10 minutes or until cooked. Drain. Combine spinach, tomatoes, beans and potatoes in a large serving bowl. Flake tuna over the top and scatter with olives, basil and eggs. Combine mayonnaise, mustard and lemon juice and drizzle over salad. Season with pepper. Serve with bread rolls.
| ANALYSIS |
High Fuel
4
|
Low Fuel
6
|
|---|---|---|
| Energy (kJ) |
2863
|
1672
|
| Protein (g) |
49
|
31
|
| Fat (g) |
15
|
9
|
| Carbohydrate (g) |
81
|
44
|
| Iron, Vitamin C |
Serves: 4-6
Athletes with high fuel needs (e.g. endurance athletes, athletes who are growing, athletes aiming to increase muscle mass) require extra carbohydrate-based ingredients and a larger serve size
Athletes with low fuel needs (e.g. skill-based athletes, athletes trying to reduce body fat) need to opt for a smaller serve size
