Recover strength after training with this salad

This week in our section of sport Nutrition we leave you a recipe for easy cooking, that our collaborator specialized in nutrition  Sandra Sardina he recommends us for after training.

 

 

Potato salad

 

Ingredients   For 1 person

• 1 large potato (250g)
• 1 egg
• 1 tomato large
• 1 can of tuna in olive oil 
• 1 / 2 chive
• 2 tablespoons olive oil
• 1 tablespoons vinegar
• salt and fresh basil

 

Preparation

1.-Put the potato (clean and with skin) to cook over a low heat in a pan with cold water.

2.-Let it cook for 25 minutes, add a pinch of salt and the egg and cook for 10 more minutes.

3.-Drain the water, let the egg and potato cool and peel.

4.-Cut the egg into quarters and potatoes into slices half a centimeter thick.

5.-Clean the tomato and peel it. Cut it in half (from top to bottom) and then in half moons.

6.-Spread the slices of potato on one side and tomato on the other side. Place in the center of the crumbled tuna and egg quarters. Chop the spring onion in fine julienne and sprinkle the tomato.

7.-Put 2 tablespoons of oil, 1 tablespoon of vinegar, 2 fresh basil leaves and a pinch of salt in a bowl. Beat well and dress the salad.

 

 

 Nutritional dietary comment

Potatoes are one of the most accepted and economic foods of our cuisine. The recipe that is proposed is a simple and easily prepared to consume, which can serve both as a first course of the meal or dinner or as a single dish.

 

In this case the main ingredient, the potato, is a source of complex carbohydrates, it contains a high amount of water and minerals such as potassium. It is accompanied with tuna, rich in protein; tomato, source of vitamins, minerals, lycopene and fiber; and finally egg, rich in fat and proteins of high biological value. To dress this original salad a vinaigrette is prepared.

 

This simple and nutritious salad is an excellent recuperator after an exercise session.