Mediterranean Tuna Antipasto Salad

By pattie_d

Ingredients

• 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
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Details

Servings 4
Adapted from eatingwell.com

Preparation

Step 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.

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 |



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.

NUTRITION
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.

Nutrition Bonus: Vitamin C (160% daily value), Vitamin A (100% dv), Folate (42% dv), Potassium & Iron (20% dv).