Healthy Recipes: Mediterranean Tuna Antipasto Salad
Packed with protein and fiber, this tuna and bean salad is ready in a flash. Serve with warm, crusty bread or pack it in a pita for a sandwich. For an extra kick, add a pinch of crushed red pepper or cayenne.
Active Time: 25 minutes
Total Time: 25 minutes
- 1 15- to 19-ounce can beans, such as chickpeas, black-eyed peas or kidney beans, rinsed
- 2 5- to 6-ounce cans water-packed chunk light tuna, drained and flaked (see Note)
- 1 large red bell pepper, finely diced
- 1/2 cup finely chopped red onion
- 1/2 cup chopped fresh parsley, divided
- 4 teaspoons capers, rinsed
- 1 1/2 teaspoons finely chopped fresh rosemary
- 1/2 cup lemon juice, divided
- 4 tablespoons extra-virgin olive oil, divided
- Freshly ground pepper, to taste
- 1/4 teaspoon salt
- 8 cups mixed salad greens
- Combine beans, tuna, bell pepper, onion, parsley, capers, rosemary, 1/4 cup lemon juice and 2 tablespoons oil in a medium bowl. Season with pepper. Combine the remaining 1/4 cup lemon juice, 2 tablespoons oil and salt in a large bowl. Add salad greens; toss to coat. Divide the greens among 4 plates. Top each with the tuna salad.
Per serving : 326 Calories; 17 g Fat; 2 g Sat; 11 g Mono; 17 mg Cholesterol; 28 g Carbohydrates; 22 g Protein; 10 g Fiber; 652 mg Sodium; 681 mg Potassium
1 Carbohydrate Serving
Exchanges: 1 starch, 1 vegetable, 2 1/2 lean meat, 2 fat
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.