Description: Easy to prepare. When you are bored of eating vegetable sticks, try this recipe for a change. Just adding some seasonings make a dish a little bit more special. You can prepare it in advance and keep in the fridge so that you can save your time for meal preparation later on.
Serves: 2
Cooking time: 10 minutes
Ingredients
- Cucumber – sliced into a half-moon, 1 piece or 200g
- Tuna – break into small chunks, half tin (use no drain if not, remove the oil before cooking) or 55g
- Sesame oil – ½ tablespoon
- Salt – ¼ dash
- Ground black pepper – ¼ dash
- Garlic – pureed, 1 clove
Method
1. Rub the salt into the cucumber in a small bowl and leave it for 5 minutes.
2. Remove the water from the bowl, add tuna, garlic, sesame oil and mix well.
To serve: sprinkle black pepper.
Nutritional Values Per Serving
| Kcal | Protein | Fat | Carbs | Fibre | Sugars | Salt | Saturated Fat | Vitamin B3 | Vitamin B12 | Vitamin E |
|---|---|---|---|---|---|---|---|---|---|---|
| 98.5 | 8.0g | 5.7g | 4.1g | 0.5g | 1.7g | 0.3g | 0.9g | 3.3mg | 0.6μg | 0.7mg |
| 4.9% | 16.1% | 8.2% | 1.6% | 1.8% | 1.9% | 5.4% | 4.4% | 25.6% | 40.3% | 23.7% |
Percent daily values are based on a 2,000 calorie diet. Your daily values may vary depending on your calorie needs.
Phosphorus and Vitamin B6 are over 10% of an adult’s daily reference intake. However, some vitamins may be lost while cooking.
Nutritional Tips
Cucumbers are well known for “the cucumber diet”, “cucumber sticks”, etc. As most of you probably know, they are really low in calories (15 kcal per 100g), low carbs, protein, sodium, fat and cholesterol. They provide small amounts of vitamin C, vitamin K, magnesium and potassium. Due to the water content in cucumbers (95%), they help to stay hydrated, especially during summer. A cup of sliced cucumber is almost equal to a glass of water !
You may use olive oil as an alternative to sesame oil. Olive oil is known as a healthy oil and a key ingredient in the Mediterranean diets and some study shows beneficial effects to human body (Pérez-Martínez et al. Current Pharmaceutical Design, 2011;17(8):769-77.). Extra-virgin olive oils are generally more beneficial among other types of olive oils since other types could be refined or processed. Olive oil consists of more than 70% of monounsaturated fats and the rest is mostly polyunsaturated fats. Both monounsaturated fats and polyunsaturated fats are protective for our heart while saturated fats raise our blood cholesterol. However, to maintain or improve our health, a healthy balanced diet with lower salt and saturated fat intake and regular exercise are also important. Adding lots of olive oil to the diet while not looking at other factors might not give a desirable outcome.
Mignonne Nutri-Cuisine 