The EatingWell Healthy in a Hurry Cookbook (2006)
This streamlined version of a northern Italian idea is perfect for a summer evening: no-fuss, no-cook and big taste. You can even make it ahead and store it, covered, in the refrigerator for several days. If you do, use it as a wrap filling for the next day's lunch.
4 servings, 1 cup each
Active Time: 10 minutes |
Total Time: 10 minutes
2 6-ounce cans chunk light tuna, drained (see Note)
1 15-ounce can small white beans, such as cannellini or great northern, rinsed (see Ingredient note)
10 cherry tomatoes, quartered
4 scallions, trimmed and sliced
2 tablespoons extra-virgin olive oil
2 tablespoons lemon juice
1/4 teaspoon salt
Freshly ground pepper, to taste
Combine tuna, beans, tomatoes, scallions, oil, lemon juice, salt and pepper in a medium bowl. Stir gently. Refrigerate until ready to serve.
Per serving :
8 g Fat;
1 g Sat;
5 g Mono;
53 mg Cholesterol;
20 g Carbohydrates;
31 g Protein;
6 g Fiber;
453 mg Sodium;
451 mg Potassium
Make Ahead Tip: Cover and refrigerate for up to 2 days.
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.
Ingredient Note: When you use canned beans in a recipe, be sure to rinse them first in a colander under cold running water, as their canning liquid often contains a fair amount of sodium.