Artichoke and Ripe-Olive Tuna Salad - 12g Carbs, 3g Fiber
From: Eating Well - November/December 2007
An unusual and rich flavor combination; serve this salad with
sliced tomato on a bed of lettuce or on French bread.
Nutrition Profile - -
Diabetes appropriate | Low calorie | Low carbohydrate |
Low cholesterol | Low saturated fat | Heart healthy | Healthy weight
Active Time: 15 minutes
Total Time: 15 minutes
Servings: 5
Serving Size: about 3/4 cup each
1 12oz can (or two 6oz cans) chunk light tuna, drained and flaked (see Note)
1 cup chopped canned artichoke hearts
1/2 cup chopped olives
1/3 cup reduced-fat mayonnaise
2 tsp lemon juice
1 1/2 tsp chopped fresh oregano OR 1/2 tsp dried
1. Combine tuna, artichokes, olives, mayonnaise, lemon juice and
oregano in a medium bowl.
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.
Servings: 5
Serving Size: about 3/4 cup each
Nutrition per Serving:
210 Calories, 8g Fat, 1g Sat, 1g Mono, 25mg Cholesterol, 20g Protein,
12g Carbs, 3g Fiber, 791mg Sodium, 166mg Potassium
Nutrition Bonus: Selenium (78% daily value), Vitamin C (19% dv)
1 Carbohydrate Serving
Exchanges: 2 very-lean meat, 2 fat, 1 1/2 vegetable
No comments:
Post a Comment