Tuna and Pesto Salad

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When you run the Marathon, you run against the distance not against the other runners or the time” Haile Gebrselassie 

 

Lovely meal for a post long run.

Really good recovery dish with lots of good flavours and differing colours.

Lots of vital pulses and even protein in the Red Kidney Beans and Butter Beans, vital for recovery; not to mention the Tuna.
Sweetcorn and Broccoli in there for vital Vitamins and minerals and also for vital iron to top up after my long run.

Tortellini and any pasta is low GI (low sugar) which is hugely important for quicker recovery and being able to train just as hard in the following sessions and enables you to back up intense sessions quicker.

 

140g Tenderstem Broccoli ( 30.9 Calories, 0.3g Fat, 6g Carbs, 2.6g Protein)

250g fresh tortellini ( 290 Calories, 6g Fat, 50g Carbs, 10g Protein)

3 tbsp pesto ( 180 Calories, 15g Fat, 6g Carbs, 3g Protein) 

1 tbsp balsamic vinegar ( 50 Calories, 6g Fat, 12g Carbs, 0g Protein)

1 can Tuna ( 60 Calories, 1g Fat, 0g Carbs, 13g Protein)

1 Can Red Kidney Beans ( 134 Calories, 1g Fat, 16.2g Carbs, 9.3g Protein)

1 Can Butter Beans ( 89 Calories, 0.5g Fat, 13g Carbs, 5.9g Protein)

Small Tin of Sweetcorn ( 100 Calories, 1.2g Fat, 19g Carbs, 2.6g Protein)

 

1) Bring a large pan of water to the boil.

2) Add the broccoli and cook for 2 minutes.

3) Add the tortellini to the Broccoli and cook for a further 2 mins, or according to the pasta instructions.

4) Drain everything and rinse under a little cold water.

5) Add the tuna, pesto, tomatoes, Red Kidney Beans, Butter beans and Sweetcorn and mix, stir and toss the salad well.

6) Serve with a warm crusty roll.

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