Mediterranean Tuna Antipasto Salad - 28g Carbs, 10g Fiber
From: Eating Well - July/August 2009
Packed with protein and fiber, this tuna and bean salad is ready in
a flash. For an extra kick, add a pinch of crushed red pepper or cayenne.
Nutrition Profile - -
Diabetes appropriate | Low calorie | Low cholesterol | Low saturated fat | Heart healthy | Healthy weight | High fiber | High potassium | Gluten free
Active Time: 25 minutes
Total Time: 25 minutes
Servings: 4
1 15 to 19 oz can beans, such as chickpeas, black-eyed peas or
kidney beans, rinsed
2 5 to 6 oz 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 tsp capers, rinsed
1 1/2 tsp finely chopped fresh rosemary
1/2 cup lemon juice, divided
4 Tbsp extra-virgin olive oil, divided
Freshly ground pepper, to taste
1/4 tsp salt
8 cups mixed salad greens
1. 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.
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:
326 Calories, 17g Fat, 2g Sat, 11g Mono, 17mg Cholesterol, 22g Protein, 28g Carbs, 10g Fiber, 652mg Sodium, 681mg Potassium
Nutrition Bonus: Vitamin C (160% daily value), Vitamin A (100% dv), Folate (42% dv), Potassium & Iron (20% dv).
Carbohydrate Servings: 1
Exchanges: 1 starch, 1 vegetable, 2 1/2 lean meat, 2 fat
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