The EatingWell Diabetes Cookbook (2005)
The time-honored Italian pairing of canned tuna and cannellini beans makes a super-simple, satisfying lunch. Serve over salad greens, on grilled whole-wheat country bread or tucked in a whole-wheat pita pocket.
4 servings, 1 cup each
Active Time: 10 minutes |
Total Time: 10 minutes
3 tablespoons lemon juice
2 tablespoons extra-virgin olive oil
1 clove garlic, minced
1/8 teaspoon salt
Freshly ground pepper, to taste
1 19-ounce can cannellini (white kidney) beans, rinsed
1 6-ounce can chunk light tuna in water, drained and flaked (see Note)
1/4 cup chopped red onion
3 tablespoons chopped fresh parsley
3 tablespoons chopped fresh basil
Whisk lemon juice, oil, garlic, salt and pepper in a medium bowl. Add beans, tuna, onion, parsley and basil; toss to coat well.
Per serving :
8 g Fat;
1 g Sat;
5 g Mono;
13 mg Cholesterol;
21 g Carbohydrates;
16 g Protein;
6 g Fiber;
498 mg Sodium;
157 mg Potassium
1 Carbohydrate Serving
Exchanges: 1 starch, 2 very lean meat, 1 fat (mono)
Tips & Notes
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.