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A Classic Revisited

April 26, 2014 by TSJC Leave a Comment

A Classic Revisited

Keeping on the theme of 6-packs and power meals (I’m on a mission to get rid of my Christmas of indulgence), try this quick Tuna salad, the plating here is because this was my lunch at the restaurant, it needn’t be so fussy at home, but keep the variety of ingredients otherwise in a month you will hate tuna!!

CLASSIC TUNA SALAD
Serves 1 (High protein meal cut down the amount of tuna if it’s justĀ a meal for the family)

– 1 can solid tuna in water
– 2 tbsp reduced fat mayo
– 2 tbsp chopped capers
– 2 tbsp finely chopped parsley
– 1 boiled potato
– 1 boiled egg
– 2 tbsp roasted red peppers
– 10 slices of cucumber
– salad leaves
– 5 basil leaves
– 15g rocket
– 5 sprigs flat leaf parsley

Drain your tuna then add the mayo, chopped parsley, capers and loosely combine.
Slice the boiled potato and cucumber and lay it on a serving plate. Scatter the leaves and whole herbs over, followed by the tuna and lastly roasted red peppers and boiled egg. For a low fat dressing combine lemon juice and olive oil. I add some mayo to my dressing for a richer dressing.

It’s important to stress that the quantity of protein in this dish is because of my high protein, low fat, muscle building program, most people would eat less tuna. I don’t give quantities for the salad leaves since some days I load up on them and other days I cut back depending on my mood

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Filed Under: Lunch, Salads

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The Secret Jozi Chef & The Cookery

Paul Maciel, started well known Jozi restaurant Pronto in 2004, after 12 years Paul sold Pronto and decided to follow his passion for writing and teaching about food with the launch of his blog The Secret Jozi Chef and his cooking school The Cookery. The Cookery and multipurpose kitchen space in Craighall Park.
The venue hosts fun social classes for students during the week as well as interactive chef's table events. The venue is staffed by a team that loves what they do always ensuring a welcoming space. The Cookery is equipped with state of the art Whirlpool and KitchenAid appliances and plenty of room for larger groups to cook.

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Paul Maciel is the Chef Owner, of award winning Italian restaurant Pronto in Johannesburg.

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