Tuna and White Bean Salad

صورة
  Ingredients 1 can (15 oz) white beans, drained and rinsed 1 can (5 oz) tuna in water, drained 1/4 red onion, finely chopped 1 celery stalk, finely chopped 1/4 cup chopped fresh parsley Juice of 1 lemon 2 tablespoons olive oil Salt and pepper to taste Method 1. In a large bowl, combine white beans, drained tuna, chopped red onion, chopped celery, and fresh parsley. 2. In a small bowl, whisk together lemon juice and olive oil to create the dressing. 3. Pour the dressing over the salad and toss to combine. 4. Season with salt and pepper to taste. 5. Chill in the refrigerator for at least 30 minutes before serving to allow the flavors to meld. 6. Serve as a protein-packed salad or on whole-grain bread as a sandwich.

Avocado Toast with Poached Eggs

 


Ingredients

2 slices of whole-grain bread

1 ripe avocado

2 eggs

Salt and pepper to taste

Red pepper flakes (optional)

Olive oil for poaching eggs (optional):


Method

1.
Toast the whole-grain bread until it's crispy.
2.
While the bread is toasting, cut the ripe avocado in half, remove the pit, and scoop the flesh into a bowl. Mash it with a fork and season with salt and pepper.
3.
Poach the eggs: Bring a pot of water to a simmer. Add a splash of vinegar (optional) to help the egg whites coagulate. Carefully crack the eggs into the simmering water and cook for about 3-4 minutes for a runny yolk, longer for a firmer yolk.
4.
Spread the mashed avocado evenly onto the toasted bread slices.
5.
Gently place a poached egg on top of each avocado toast.
6.
Season with salt, pepper, and red pepper flakes if you like a bit of heat.


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