Chopped Salad al Tonno

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
Total Time: 15


  1. 1/4 cup lemon juice
  2. 3 tablespoons extra-virgin olive oil
  3. 1/2 teaspoon garlic, salt
  4. Freshly ground pepper, to taste
  5. 8 cups chopped hearts of romaine
  6. 2 medium tomatoes, diced
  7. 1/2 cup sliced pimiento-stuffed green olives
  8. 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.

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 Per Serving: 258 calories; 13 g fat (2 g sat, 9 g mono); 53 mg cholesterol; 8 g carbohydrates; 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