I’ve always been an avid fan of keeping my meals both healthy and flavorful. Today, I found myself in the mood for something a bit more sophisticated than my usual quick-and-easy salads. I decided to prepare a delightful Tuna and Poached Egg Salad, paired with a slice of hearty granary bread. The delightful interplay of flavors had my taste buds singing, and I thought it only fair to share the experience.
Ingredients:
- 1 can of tuna in water, drained
- 2 large eggs
- A handful of baby spinach
- A handful of cherry tomatoes, halved
- 1 small red onion, finely sliced
- A small bunch of chives, chopped
- 1 tablespoon extra virgin olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 1 slice of granary bread
The process is as effortless as the list of ingredients is short. First, I put a pot of water on to boil. As it warmed, I started preparing the salad base. In a large bowl, I mixed the spinach, cherry tomatoes, red onion, and drained tuna. The vibrant colors were already tantalizing.
Once the water started to boil, I carefully cracked each egg into a small bowl before sliding it gently into the water. I let the eggs poach for about four minutes, aiming for a runny yolk that would blend with the rest of the salad ingredients.
While the eggs poached, I whipped up a quick dressing. I combined the olive oil, lemon juice, a pinch of salt, and a grind or two of pepper in a small bowl, stirring until well combined.
When the eggs were ready, I carefully lifted them out with a slotted spoon and placed them on a paper towel to drain. Then, I drizzled the dressing over the salad, tossing it gently to make sure every leaf was well-coated. I nestled the poached eggs on top, sprinkling the chopped chives over everything for a pop of color and a hint of flavor.
Served alongside a slice of granary bread, it was a masterpiece.
But besides the great taste, this salad is also a nutrition powerhouse. Tuna is a great source of lean protein and omega-3 fatty acids which are good for heart health. The eggs offer additional protein and essential nutrients like vitamin B12 and selenium. Spinach provides a good dose of vitamin K and A, while tomatoes and onions give you a nice boost of antioxidants. Lastly, the granary bread is a good source of complex carbohydrates and dietary fiber. This meal strikes a perfect balance, offering an estimated 400-450 calories, 30-35 grams of protein, and plenty of vitamins and minerals.
In all, this Tuna and Poached Egg Salad with granary bread is more than just a meal; it’s a wholesome, nutrient-dense experience that leaves you satisfied without weighing you down. I’d highly recommend it to anyone looking for a healthful and delightful lunch!