Chopped Salad al Tonno

Name: Chopped Salad al Tonno
Total time: 15 min
Ingredients: ¼ cup lemon juice; 3 tablespoons extra-virgin olive oil; 1/2 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)

Rating: Unrated

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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? Source: EatingWell Magazine, April/May 2005

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Ingredients

¼ cup lemon juice
3 tablespoons extra-virgin olive oil
1/2 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)

Directions

Step 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.

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Tips

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 Facts

Serving Size: generous 2 cups

Per Serving:

168 calories; 13.4 g total fat; 1.9 g saturated fat; 10 mg cholesterol; 420 mg sodium. 429 mg potassium; 6.9 g carbohydrates; 3.1 g fiber; 3 g sugar; 7.2 g protein; 7993 IU vitamin a iu; 18 mg vitamin c; 129 mcg folate; 48 mg calcium; 2 mg iron; 28 mg magnesium;

Exchanges:

2 vegetable, 3 lean meat, 2 1/2 fat

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