Chopped Salad al Tonno

4.6 (18)
Chopped Salad al Tonno

Why have the same mayonnaise-laden tuna when you can make a light, fresh salad that won't hold you back while you chase the kids around the yard?

Yield: 4 servings, generous 2 cups each
Active Time: 15
Total Time: 15

Ingredients

  • 1/4 cup lemon juice
  • 3 tablespoons extra-virgin olive oil
  • 1/2 teaspoon garlic, salt
  • Freshly ground pepper, to taste
  • 8 cups chopped hearts of romaine
  • 2 medium tomatoes, diced
  • 1/2 cup sliced pimiento-stuffed green olives
  • 2 6-ounce cans chunk light tuna, drained (see Note)

Preparation

Whisk lemon juice, oil, garlic salt and pepper in a large bowl. Add romaine, tomatoes and olives; toss to coat. Add tuna and toss again.

Tips & Notes

  • Note: Chunk light tuna, which comes from the smaller skipjack or yellowfin, has less mercury than canned white albacore tuna. The FDA/EPA advises that women who are or might become pregnant, nursing mothers and young children consume no more than 6 ounces of albacore a week; up to 12 ounces of canned light tuna is considered safe.

Nutrition

Nutrition Per Serving

calories 258
fat 13 g (2 g sat, 9 g mono)
cholesterol 53 mg
carbohydrates 8 g
protein 26 g
fiber 3 g
sodium 428 mg
potassium 406 mg

Nutrition Bonus Vitamin A (110% daily value), Vitamin C (60% dv), Folate (32% dv).

Carbohydrate Serving 1/2

Exchanges 2 vegetable, 3 very lean meat, 2 1/2 fat

From EatingWell April/May 2005, The EatingWell Healthy in a Hurry Cookbook (2006)