Refreshing Cucumber and Egg Salad with Sweet Corn

Ingredients

For the Salad:

• 3-4 large cucumbers (approximately 500g/18 oz)
• 3-4 hard-boiled eggs
• 1 cup sweet corn (150g/5.3 oz)
• 1 can tuna in water, drained (140g/5 oz)
• ¼ head young cabbage, finely shredded (200g/7 oz)
• 3 tablespoons fresh parsley, chopped
• 2 green onions, finely sliced
• 1 teaspoon salt (for cabbage preparation)

For the Dressing:

• 2 tablespoons plain yogurt (30g/1 oz)
• 20g mayonnaise (approximately 1.5 tablespoons)
• ½ teaspoon black pepper
• Salt to taste

Instructions

1. Prepare the Cabbage:

• Finely shred the cabbage
• Sprinkle with salt and massage gently
• Let stand for 10 minutes
• Squeeze out excess liquid

1. Cook the Eggs:

• Place eggs in cold water
• Bring to a boil
• Cook for exactly 10 minutes
• Transfer to ice water
• Peel and quarter

1. Prepare Other Ingredients:

• Slice cucumbers thinly
• Drain and rinse corn
• Drain tuna thoroughly
• Chop parsley and slice green onions

1. Make the Dressing:

• Combine yogurt and mayonnaise
• Add black pepper
• Mix until smooth
• Season with salt to taste

1. Assemble the Salad:

• In a large bowl, combine prepared cabbage
• Add cucumber slices
• Mix in corn and tuna
• Add quartered eggs
• Sprinkle with herbs
• Pour dressing over
• Toss gently to combine

Time and Nutritional Information

Preparation Time:

• Prep: 15 minutes
• Cook: 10 minutes
• Total: 25 minutes

Nutritional Information (per serving):

• Calories: 245
• Protein: 18g
• Carbohydrates: 15g
• Fat: 14g
• Fiber: 4g
• Sodium: 580mg
• Serving size: 1.5 cups
• Servings per recipe: 4

Tips and Tricks

1. Salt the cucumbers alongside the cabbage to remove excess moisture and prevent a watery salad
2. Use English cucumbers for fewer seeds and crispier texture
3. Prepare hard-boiled eggs the day before for quicker assembly
4. Chill all ingredients before mixing for the best texture
5. Pat dry all vegetables thoroughly before combining

Variations and Substitutions

• Replace tuna with grilled chicken or chickpeas for a different protein source
• Swap mayonnaise for Greek yogurt to reduce calories further
• Add diced avocado for healthy fats
• Use red cabbage instead of green for extra antioxidants
• Substitute corn with diced bell peppers for fewer carbs