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?
From EatingWell: April/May 2005, The EatingWell Healthy in a Hurry Cookbook (2006)
Yield: 4 servings, generous 2 cups each
Active Time: 15 minutes
Total Time: 15 minutes
- 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)
- 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.
- 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 Per serving:
258 calories; 13 g fat (2 g sat, 9 g mono); 53 mg cholesterol; 8 g carbohydrates; 0 g added sugars; 26 g protein; 3 g fiber; 428 mg sodium; 406 mg potassium.
Nutrition Bonus: Vitamin A (110% daily value), Vitamin C (60% dv), Folate (32% dv).
1/2 Carbohydrate Serving
Exchanges: 2 vegetable, 3 very lean meat, 2 1/2 fat