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Chopped Salad al Tonno
Chopped Salad al Tonno
0 Reviews
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?
- By: EatingWell Test Kitchen
Ingredients 4 servings
for serving adjustment
Serving size has been adjusted!
Original recipe yields 4 servings
Nutrition per serving may change if servings are adjusted.
- 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)
Preparation
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- 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.
- 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
