- 6
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
Step 1
Whisk together oil, lemon juice, garlic and rosemary in a bowl. Add beans, tomatoes and parsley and toss together. Gently stir in tuna.
Nutrition
Per serving : 178 Calories; 8 g Fat; 1 g Sat; 6 g Mono; 17 mg Cholesterol; 12 g Carbohydrates; 18 g Protein; 4 g Fiber; 338 mg Sodium; 394 mg Potassium
1 Carbohydrate Serving
Exchanges: 1/2 starch, 2 very lean meat, 1 1/2 fat
Tips & Notes
Note: Canned white tuna comes from the large albacore and can be high in mercury content. Chunk light tuna, on the other hand, which comes from smaller fish—skipjack or yellowfin—is best for health-conscious eaters. According to a recent study, canned white tuna samples averaged about 315 percent more mercury than chunk light tuna samples. (The chunk light tunas averaged 0.132 parts per million mercury content, while the white [albacore] tunas averaged 0.412 ppm.)