Tuscan Tuna & White Bean Salad
Juicy fresh tomatoes replace some of the usual olive oil in this traditional tuna and white bean salad.
From EatingWell: May/June 1995
Yield: 6 servings
Active Time: 20 minutes
Total Time: 20 minutes
Ingredients
- 3 tablespoons extra-virgin olive oil
- 3 tablespoons lemon juice
- 2 cloves garlic, finely chopped
- 2 teaspoons dried rosemary, crushed
- 1 15-ounce can white beans (cannellini or Great Northern), rinsed
- 2 plum tomatoes, chopped
- 1/3 cup chopped fresh parsley, preferably Italian flat-leaf
- 1 12-ounce can (or two 6-ounce cans) chunk light tuna in water, drained and flaked (see Note)
Preparation
- Whisk together oil, lemon juice, garlic and rosemary in a bowl. Add beans, tomatoes and parsley and toss together. Gently stir in tuna.
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:
178 calories; 8 g fat (1 g sat, 6 g mono); 17 mg cholesterol; 12 g carbohydrates; 0 g added sugars; 18 g protein; 4 g fiber; 338 mg sodium; 393 mg potassium.
Nutrition Bonus: Selenium (66% daily value), Vitamin C (18% dv).
1 Carbohydrate Serving
Exchanges: 1/2 starch, 2 very lean meat, 1 1/2 fat