Chopped Salad al Tonno
http://www.eatingwell.com/recipes/chopped_salad_al_tonno.html
From EatingWell: April/May 2005, The EatingWell Healthy in a Hurry Cookbook (2006)Why have the same mayonnaise-laden tuna when you can make a light, fresh salad that won't hold you back while you chase the kids around the yard?
4 servings, generous 2 cups each | Active Time: 15 minutes | Total Time: 15 minutes
Ingredients
- 1/4 cup lemon juice
- 3 tablespoons extra-virgin olive oil
- 1/2 teaspoon garlic, salt
- Freshly ground pepper, to taste
- 8 cups chopped hearts of romaine
- 2 medium tomatoes, diced
- 1/2 cup sliced pimiento-stuffed green olives
- 2 6-ounce cans chunk light tuna, drained (see Ingredient note)
Preparation
- Whisk lemon juice, oil, garlic salt and pepper in a large bowl. Add romaine, tomatoes and olives; toss to coat. Add tuna and toss again.
Nutrition
Per serving : 258 Calories; 13 g Fat; 2 g Sat; 9 g Mono; 53 mg Cholesterol; 8 g Carbohydrates; 26 g Protein; 3 g Fiber; 428 mg Sodium; 406 mg Potassium
1/2 Carbohydrate Serving
Exchanges: 2 vegetable, 3 very lean meat, 2 1/2 fat
Tips & Notes
- Ingredient Note: Canned white tuna comes from the large albacore and can be high in mercury content. Chunk light, 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.