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LET'S DINE! Mediterranean Tuna Antipasto Salad

by Sharon Gayle September 1, 2014

Mediterranean Tuna Antipasto 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!


A tasty, refreshing, no guilt meal!

Servings:
4 | Active Time: 25 minutes | Total Time: 25 minutes
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

Preparation:

  1. Combine beans, tuna, bell pepper, onion, parsley, capers, rosemary, 1/4 cup lemon juice and 2 tablespoons oil in a medium bowl.
  2. Season with pepper. Combine the remaining 1/4 cup lemon juice, 2 tablespoons oil and salt in a large bowl.
  3. Add salad greens; toss to coat.
  4. Divide the greens among 4 plates.
  5. Top each with the tuna salad.


Nutrition:

Per serving: Calories-326 ; Fat-17 g ; Sat-2 g ; Mono-11 g ; Cholesterol-17 mg ; Carbohydrates-28 g ; Protein-22 g ; Fiber-10 g ; Sodium-652 mg ; Potassium-681 mg
Carbohydrate Serving: 1
Exchanges: Starch 1 , Vegetable 1 , Lean meat 2 1/2 , Fat 2

Note.
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.
Courtesy of Eating Well: July/August 2009 - www.eatingwell.com

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