Chopped Salad al Tonno

Chopped Salad al Tonno

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From: EatingWell Magazine, April/May 2005

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?

Ingredients 4 servings

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Original recipe yields 4 servings
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  • ¼ cup lemon juice
  • 3 tablespoons extra-virgin olive oil
  • ½ teaspoon garlic, salt
  • 8 cups chopped hearts of romaine
  • 2 medium tomatoes, diced
  • ½ cup sliced pimiento-stuffed green olives
  • Freshly ground pepper, to taste
  • 2 6-ounce cans chunk light tuna, drained (see Note)


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  1. 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.
  • 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 information

  • Serving size: generous 2 cups
  • Per serving: 168 calories; 13 g fat(2 g sat); 3 g fiber; 7 g carbohydrates; 7 g protein; 129 mcg folate; 10 mg cholesterol; 3 g sugars; 0 g added sugars; 7,993 IU vitamin A; 18 mg vitamin C; 48 mg calcium; 2 mg iron; 420 mg sodium; 429 mg potassium
  • Nutrition Bonus: Vitamin A (160% daily value), Folate (32% dv), Vitamin C (30% dv)
  • Carbohydrate Servings: ½
  • Exchanges: 2 vegetable, 3 lean meat, 2½ fat

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