Orange Kumara Tuna Salad 21 Day Wonder Diet Day 4
Brighten up your day with the vibrant and nutritious Orange Kumara Tuna Salad, a star recipe from the 21 Day Wonder Diet Day 4 meal plan. This refreshing salad combines tender cubes of boiled kumara (sweet potato), juicy orange segments, and protein-packed tuna for a hearty yet healthy dish brimming with bold flavors and satisfying textures. Tossed with crisp baby spinach, tangy red onion, and a zesty homemade lemon-olive oil dressing, this quick and easy recipe is ready in just 30 minutes, making it perfect for busy days. Packed with wholesome ingredients, this salad is a deliciously balanced option for weight management while keeping your taste buds delighted. Perfect as a light lunch or dinner, this recipe is proof that eating healthy doesn’t have to be boring!
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Recipe Information
Ingredients
- 200 grams kumara (sweet potato)
- 95 grams canned tuna in spring water, drained
- 1 medium orange
- 2 cups baby spinach leaves
- 0.25 cup red onion, thinly sliced
- 1 teaspoon extra virgin olive oil
- 1 teaspoon lemon juice
- 0.25 teaspoon black pepper
- 0.125 teaspoon salt
Instructions
Peel and dice the kumara (sweet potato) into 1-inch cubes.
Bring a pot of water to a boil and add the diced kumara. Cook for approximately 10-15 minutes, or until tender but not mushy. Drain and let cool.
While the kumara is cooling, peel the orange and segment it. Remove any seeds and cut each segment into smaller pieces if desired.
In a large salad bowl, combine the baby spinach leaves, cooked kumara, orange segments, tuna, and sliced red onion.
In a small bowl, whisk together the olive oil, lemon juice, black pepper, and salt to create the dressing.
Drizzle the dressing over the salad and gently toss to combine, ensuring the dressing coats all the ingredients evenly.
Serve immediately and enjoy your Orange Kumara Tuna Salad, perfect for a balanced and flavorful diet meal.
Nutrition Facts
Calories |
504 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 15.0 g | 19% | |
| Saturated Fat | 2.2 g | 11% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 48 mg | 16% | |
| Sodium | 731 mg | 32% | |
| Total Carbohydrate | 63.5 g | 23% | |
| Dietary Fiber | 11.0 g | 39% | |
| Total Sugars | 22.8 g | ||
| Protein | 30.9 g | 62% | |
| Vitamin D | 4.8 mcg | 24% | |
| Calcium | 181 mg | 14% | |
| Iron | 4.0 mg | 22% | |
| Potassium | 1448 mg | 31% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
