Tomato, Tuna and Tarragon Salad - 14g Carbs, 3g Fiber
From: Eating Well - August/September 2005, Eating Well for a Healthy Heart Cookbook (2008)
Tomatoes and tuna were meant for each other, and fresh tarragon seals
the deal. Soaking the onion in cold water tames the heat and sweetens
its taste.
Nutrition Profile - -
Diabetes appropriate | Low calorie | Low carbohydrate | Low cholesterol
| Low saturated fat | Heart healthy | Healthy weight | High potassium
Active Time: 30 minutes
Total Time: 30 minutes
Servings: 4
1/2 cup diced red onion
1/3 cup reduced-fat mayonnaise
1/4 tsp kosher salt
Freshly ground pepper to taste
2 6-oz cans chunk light tuna in olive oil, drained (see Note)
2 stalks celery, thinly sliced (about 1 cup)
1/4 cup packed coarsely chopped fresh tarragon leaves
8 cups torn lettuce, or mixed greens
1 lb small ripe tomatoes, cut into wedges
1 lemon, cut into 8 wedges
1. Place onion in a small bowl and cover with cold water. Refrigerate
for 20 minutes. Drain.
2. Whisk mayonnaise, salt and pepper in a medium bowl. Add tuna,
celery, tarragon and onion; stir to combine. Serve on top of the
lettuce (or mixed greens) with tomato and lemon wedges.
Make Ahead Tip:
Store in an airtight container in the refrigerator for up to 1 day.
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: 4
Nutrition per Serving:
255 Calories, 10g Fat, 2g Sat, 3g Mono, 15mg Cholesterol, 27g Protein,
14g Carbs, 3g Fiber, 668mg Sodium, 694mg Potassium
Nutrition Bonus: Vitamin C (50% daily value), Vitamin A (30% dv),
Potassium (20% dv)
1 Carbohydrate Serving
Exchanges: 3 vegetable, 3 lean meat
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